PISTOL SQUATS! I love adding Pistol Squats into my Advanced classes. But they’re super challenging, and even more so if you don’t train them. So, here’s some ways to do just that... Lateral step ups - feel free to add weight to this (dumbbell/kettle bell) to make this more challenging. Or have your hand touching a wall for stability and balance (regression). Pistol negative onto box - Choose the height accordingly. Lower = harder, higher = easier. Still to challenging? Use a TRX to assist the lower. You can also add weights to this to progress this exercise. Elevated negative - this gives you more space if you have tight hip flexors and struggle to keep your extended leg elevated (extended leg can drop below height or the box). Although try to resist gravity and keep the leg lifted and as high as possible. This also allows you to drop into deeper ankle, knee and hip flexion if available in your body. Single leg elevated heel taps - on a low box, push hips back, lean forward slightly and gently tap the heel to the ground, not putting too much weight into the heel when tapping. Lower box for a regression. Higher box or weights for progression. Make sure this differs from the step ups! Kneeling sissy squats - targets quads (works many other muscles too). Make sure the core stays engaged and the hips remain open the whole time (straight line from head to knees). Lean back as far as your body allows you to, then pull yourself back up to starting position. Always remember quality over quantity!!! Pistol Squats require strength, flexibility and mobility. So, this might be a humbling experience and that’s okay!! Set the goal and work towards it! (I’ll do another post with more pistol regression in time!) Xx