Pistol Squats!

Whoa! I didn't know that these things were so popular!

So, a few months ago, I decided that I would work on developing my pistol squat. I've had major issues with my left knee since I was 17 (ice skating accident, don't ask). It wasn't until a couple of years into my yoga practice, almost 20 years after my injury, that I could even sit on my knee or fully bend it. Through lifting and yoga I got stronger but, to my dismay, I found that I couldn't help but use my right leg to compensate for the weakness of my left.

I decided to focus on my weakness and work on the pistol squat. I know there are many great videos/tutorials on progressions for these things. A couple of my favorite go-to's for this kind of stuff is Al Kavadlo and GMB Fitness. I love those guys, their great, but I did it my own way because I'm stubborn.

My game plan was to use TRX bands to assist (only when necessary) just to simply work the range of motion and test my strength. I focused more on my "bad" knee because I could tell the good one was progressing quickly. Us yogis always strive for balance, and sometimes it's just not possible but still a worthy goal, so I take every chance to work my weaker knee - getting out of the car, up from a chair, even from the toilet!

Another thing I did was to add this "shape" into my yoga flows. I think I saw Dylan Werner and Kino MacGregor together in a video move from a standing split, bringing the lifted leg forward, then balancing in the bottom of a pistol squat. Just to sit there and get to the point where you can distribute your weight just so and balance. Sometimes from there, I'd crudely move into a standing forehead to knee pose (dandayamana janushirasana).

Anyway, I've seen a great deal of positive change in the "bad" knee. It might need a new name, maybe "getting better" knee or "more like my 16 year old" knee.

It's totally worth the work!