Pistol Squat Troubleshooting: Ankle, Hip, or Strength?

The pistol squat is one of those movements that exposes every mobility and strength limitation in your lower body simultaneously. Before you can diagnose why you can't do one, you need to know what's actually limiting you.

Ankle mobility test: try to do a deep two-leg squat barefoot. If your heels come up or you fall backward, ankle dorsiflexion is likely your limiter. Daily calf stretching on a step, and ankle circles before training, will help. This is the most common limiter I see.

Hip mobility test: can you do a full depth two-leg squat with a flat back and chest up? If not, hip flexor mobility and adductor flexibility need work before the pistol will look clean.

Strength test: if your mobility is fine and you still can't control the descent, single-leg box squats (gradually lowering the box) are your progression. The eccentric phase is usually the limiting factor for strength, not the concentric.