Elevating the heel on the pistol squat places a greater demand on the quadriceps and the VMO. The reduced requirement of ankle mobility can make this exercise more accessible to stronger, but less mobile athletes.
Cues:
- Squat as straight down as possible allowing the knee to more forward while keeping the weight even across the foot
- Keep the non-working leg straight with toe pointed
- Squeeze the hamstring into the calf in the bottom
- Stand straight up without shifting the hips backwards
Scale:
- Hold onto a support with your hands to reduce load and increase balance
Mistakes:
- Shifting the hips back
- Bouncing out of the squat
- Bending the non-working leg
- Moving quickly and without control
