Why You Can't Do a Pistol (and how to fix it)

[@guymontag2948]

I've been working my way towards pistol squats and pretty much have the strength and balance, just not the ankle mobility, so this is very welcome.

[@ryanchurst]

Give this a try and let us know how it goes. :)

[@Ksamenk]

muchas gracias, excelente tutorial!

[@thepitofdespair]

this is super helpful - i can’t do a pistol squat on either leg (can only go down and back up about 1/4 of the way), but these exercises are great to build up confidence and strength on the lower half of the movement!!

[@ryanchurst]

Glad to hear that this helps!

[@albertorozco3652]

Best tutorial for pistol squats on the internet.😮

[@ryanchurst]

🙏😎

[@33Jenesis]

My mother is 85. Her ankle and instep mobility is bad, making her shuffle when walking. I think most people don’t maintain ankle mobility consciously. The knees and pelvis may still be sound but when ankle is frozen, walking is compromised, needless to say squatting.

[@ryanchurst]

Yep, my mother and father are also getting up there in age and sadly if you don't use it, you'll lose it.

[@kjones2008]

I like the ground up method, and can really feel that in my anterolateral resistant “I ain’t gonna dorsiflex” ankles. Saved to ankle work list. Thank you!

[@gmbfit]

Right on! Glad to hear you like it.

[@ludmartinson8238]

Terrific tutorial. I like that!

[@aubreysmith2789]

Love this. Thanks

[@simonhughes6772]

This is so helpful mate thank you, been getting frustrated trying to start from the top 😂

[@gmbfit]

That's how it is fr most people. Nail that bottom position, and things will get a lot easier :)

[@thisisnotmyscene]

I'd recommend using Bulgarian split squats to build up one-leg strength and balance

[@ryanchurst]

Yeah, those are great. I like Shrimp Squat since it's so adjustable with plenty of variations for strength, flexibility, and control while being on one leg.

[@NuclearSpinach]

Used to be able to do 15 pistols per side. Broken ankle --> three surgeries --> way too stiff now. PT has me do those lunge stretches with a band pulling the ankle back.

[@gmbfit]

Ryan had a nasty ankle break a few years back too - you can definitely recover a lot of ROM. Just keep working with your PT and improving gradually.

[@johncoffin9354]

I have fine ankle mobility, but no pistol squat...yet. Absolutely stumped trying to roll up onto one foot. Wondered if my legs were too long etc. Voila! Use a hand or two to steady through the roll. I just did five on each side; some negatives with doorknob assistance; positive only from a stool, and a set of ½pistols on each side. I'm almost there.

[@gmbfit]

Perfect - work on building that control in the bottom position, and then it's just a matter of pushing up :)

[@rgb711]

I am flexible and mobile, I just lack the strength from the bottom. I can do step 1 and 2. Step 3, I can only do on a bench and not on the floor because my leg gives out.

[@gmbfit]

Great! Then all you gotta do is keeping working on the exercises you *can* do and build your strength with them so you can get strong enough for the next steps.

[@DylanFowler]

We have no excuses now, if Levi can do those squats whilst wearing red suspenders so can we.

[@ryanchurst]

Ha! Literally no excuses. ;)

[@DylanFowler]

@@ryanchurst lol.

[@Grossmanite]

Levi's chunky adidas soles can't be helping Love the channel tho!

[@gmbfit]

What shoes do you think would help?

[@Grossmanite]

@@gmbfit something with a smaller heel so that the back of leg muscles aren't tightened up by his walking pattern

[@gmbfit]

@@Grossmanite How much of his walking pattern and daily routine have you seen?