Pistol Squat - Heels Elevated

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