Ground to Control - Learning how to do Pistol Squat

Ground to Control is a five-class series that prepares your body for the demands of a pistol squat—from ankle mobility to deep hip flexion and full-body coordination. Rather than forcing range, this programme builds capacity through progressive drills that awaken the nervous system, strengthen joint pathways, and improve control through every stage of the squat. Ankles get top billing here: they are the gatekeepers of access, balance, and depth. But they don’t work alone. You’ll also target hips, knees, hamstrings, and the core to create the stability and mobility needed to move confidently on one leg. Whether you’re working toward your first pistol or returning to it with better mechanics, this is your map from ground to control.

Lessons

Work through them in order.

Lesson 1Start Low
Video10 min
In Start Low, we build foundational strength in the simplest, most direct way, by spending time in the squat. Expect slow, strong holds like wall sits and squat isometrics to deepen your relationship with the position. We’ll also explore controlled eccentric strength through negatives to a chair, training both muscle and mind to trust the descent. This class isn’t flashy, but it lays the groundwork you’ll return to again and again.Locked — subscribe to unlock
Lesson 2Build Beneath You
Video11 min
True single-leg strength starts at the ankle. Build Beneath You is all about mobilising, sensing, and organising the base of support. Using banded drills, active ankle circles, and weight-bearing mobility, we give your brain better access to dorsiflexion and dynamic control. We’ll also explore opposing joint theory, how the hips and ankles communicate, and compression drills that invite your center of gravity to stay organised inside the squat.Locked — subscribe to unlock
Lesson 3Bend to Strength
Video9 min
Bend to Strength targets the often-neglected pieces of the pistol: hip flexion strength, deep glute control, and coordinated lower-body loading. Using banded booty walks, isometrics, and supported single-leg squats to a chair, we’ll build strength in the shapes you need without collapsing into them. This class reminds your body that bending isn’t weakness, it’s potential.Locked — subscribe to unlock
Lesson 4Stand Through It
Video9 min
In Stand through it we will build up the pistol half. With different standing variations and weight-bearing exercises we will work on strengthening our way to full pistol squat even further.Locked — subscribe to unlock
Lesson 5Gather & Go
Video12 min
Gather & Go is where everything comes together. This integrated flow weaves ankle articulation, hip compression, and single-leg strength into a fluid sequence that both challenges and supports. We begin with nervous system priming, ankle circles, toe articulation, and dorsiflexion drills—then explore deep squats and compression holds to organise the lower body. From there, the class flows through down dog into warrior variations that load the ankle in motion, preparing the legs for supported pistol entries. We move in and out of boat pose, train hip flexor strength with leg lifts, and finish by practicing assisted pistol squats on each side. This is your integration class, where mechanics meet movement and control becomes clarity. It's not about perfection; it's about experiencing the body’s gathered effort in one strong, grounded expression.Locked — subscribe to unlock