LOWER BODY MOVEMENTS

In our Strength Training System, most exercises that are being considered for a specific program will be placed into one of three general movement categories. Lower Body Movements involve the following movements: knee extension, hip extension, and plantar flexion. Lower Body Movements are those that will help increase strength in the lower back, quadriceps, hamstrings, gluteus muscle group, hip extensors, flexors, adductors, abductors, and the muscles of the lower leg (calf and ankle). Bilateral Movements are prominent within the program, but we also utilize a lot of unilateral variations which are more sports specific and help reduce stress placed on the body during training.

PISTOL SQUAT EXERCISES

The Pistol Squat is a very effective Single Leg Exercise. Unfortunately, for various reasons, athletes find them very difficult. Poor flexibility, which can inhibit strength and proper biomechanical function, is one reason. Athletes with long legs also find them difficult.

Pistol Squat: Progression

Depending upon Athletic Maturity and physical limitations, athletes may often find a specific exercise within this exercise progression, either too difficult, or too easy. Shown are the options and order of exercises within this progression. Train within your limits, not others. Master what you are capable of. Maybe you’re new to the program, or unfamiliar with the exercise. Take your time. Get it correct. And when you feel you need for another challenge, move on. If you have any questions, please feel free to reach out.

The Pistol Squat Exercise Progression is as follows:

• Single Leg Box Squat: TRX (Suspension Handles)
  • Perform this exercise until you feel you no longer need assistance from the Handles
• Pistol Squat: Off Box Progression
  • Perform this exercise until you feel you can comfortably perform this exercise to full squat depth, butt touching heel.
• Pistol Squat: Roll-up
  • Perform this exercise until you can perform a Pistol Squat without Roll-up
• Pistol Squat: Floor
  • Add weight once you can perform the number of reps prescribed without difficulty

• Please refer to each specific Exercise Description with the Exercise Library for additional instruction on proper execution.