Hi all,

I’m a weightlifter quarantine refugee. I have to admit, I’m having a lot of fun mixing things up, and I’m seeing a lot of interesting gains on my upper body.

However, my single leg squat pattern work is a complete mess. Before switching to bwf, I was hitting weighted Bulgarian split squats up to 65 lbs, so I think most of this is mobility or balance issues. I’m 205/5’10”/20% body fat, for reference.

I am hoping for some tips on single leg progression. This is where I am at:

1) shrimp squat with two arms in front of me is trivial - I can do 3x10 without any problem 2) shrimp squat with one arm in front of me I can do, but my form is terrible and I have some pretty nasty hip pain on the right side (my knee is tracking all over the place) 3) I can do a pistol squat, but it may be the ugliest calisthenic I’ve ever seen. I have to basically completely round my back and lean all the way forward to get down and up. If I try to keep my torso upright, I can get roughly 1/3 of the way through the movement before I fall over.

Any idea what may be going on here? Is this glute weakness? Mobility? Balance? What’s the best way to progress from here?

Thanks in advance!