Pre-Squat GDN
Level 3
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3m 19s
Join Ilaria for a closer look at the GDN Pre-Squat, a challenging but rewarding progression that blends strength, mobility, and fascial tension.
Many of you asked about this exercise after seeing Ilaria perform it in the Dominican Republic — especially because it’s not something she usually trains (like pistol squats), yet the GDN still came together beautifully thanks to the foundations behind it.
In this tutorial, we break down:
• what you need before attempting a GDN
• how to approach the movement safely
• how strength, foot mechanics, and ankle mobility work together
• and why proper preparation matters
Before practicing this variation, you should ideally be able to perform:
• 5 pistol squats on each leg
• Deep ankle flexion without knee pain
The GDN pre-squat takes you all the way down to the floor, requires you to sit fully into the position, and then rise back up with control. Ilaria will walk you through the steps, explain the mechanics, and share tips while attempting it herself — or add voiceover guidance at the end if needed.
This is a great tutorial for anyone exploring GDN progressions, deep squat mechanics, or advanced lower-body control.
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