Heel rises off the floor
Ankle mobility deficit; weight shifts to toes.
Overactive muscles
SoleusGastrocnemius
Corrective work
Foam RollCalves↗StretchWall calf stretch — soleus (knee bent)↗StretchWall calf stretch — gastroc (knee straight)↗Squat · Lower Body
Pistol Squat
Coaching cues
- Stand on one leg; extend the other forward
- Sit back and down — heel stays planted
- Knee tracks over toes; chest tall
- Drive through heel to stand; control at every point
Common faults 3
Knee caves inward
Valgus collapse under unilateral load.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗Excessive forward trunk lean
Torso pitches over knee; hip flexors and calves restrict depth.
Overactive muscles
Hip flexorsSoleus
Corrective work
Foam RollHip flexors↗Foam RollCalves↗StretchHalf-kneeling hip flexor stretch↗