GET A BENCH OR A STEP OR STACK OF MATS OR WHATEVER-THE-HELL-ELSE YOU GOT OF APPROPRIATE HEIGHT — it needs to be as close to the floor as possible, while still allowing you to actually be able to do the damn thing.
DO YOUR FIRST REP WITH BOTH LEGS — just so that you can get confidence and a
sense of how low you need to go before your bum hits the platform. Without this
most people mess up the first rep worrying they are going to fall over rather than concentrating on their Pistol. It’s also a splendid idea to stand so close to the platform that your calves touch it, that way there’s less chance of missing it.
THEN START FOR REAL ON ONE LEG — that’s the point of the exercise after all.
NOW, ACTIVELY REACH YOUR ARMS AND ‘SPARE’ LEG OUT IN FRONT— This helps to counter-balance, and makes it easier to feel a stretch in the back of your
working leg sooner, which is what we want.
OH, AND KEEP YOUR FRONT LEG LOCKED — this is the dream, it takes a bit of quad and hip flexor strength, but also helps to stop you falling over backwards.
SHOOT YOUR BUM BACK — as with any squat, push your bum back athletically, like you’re about to sit down.
CONTROL WITH STRENGTH ALL THE WAY TO THE PLATFORM — Now decend smoothly and with strength until you land silently on your platform. Feel your standing
leg–your quads, but particularly your arse–controlling the move.
ROCK BACK JUST A LITTLE — if you need to. When you’re good at these you can
leave that out.
ROCK FORWARD — to gain just a little momentum. Nothing crazy. Try to rock
forward smoothly and feel your weight go into your standing heal and your glutes load (stretch and feel the tension).
STAMP THROUGH YOUR FRONT HEAL — Then we drive back up. Imagine your stamping or pushing strongly through your front heal.
‘GLUTE LOCK’ AT THE TOP — keep pushing all the way to the top. If it’s a tough
rep, speed up as soon as you are through the sticking point and finish with a strong glute-lock and straight leg. If your’re really good and in perfect balance, keep your front leg out in front, if you’re not quite there yet, take a second and touch down before you go again.