Box Pistol Squat
A single-leg squat down to a box or bench, then back up. A regression of the pistol squat that builds single-leg strength with a controlled depth target.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Gluteus Medius
- Adductors
- Hip Flexors
- Sets
- 3
- Reps
- 5–10 per leg
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand in front of a box or bench with your back to it, balancing on one leg with the other leg extended forward and arms reaching out.
Bend the standing knee and lower your hips back toward the box under control.
Touch the box lightly without fully sitting or relaxing.
Keep the free leg off the floor and the standing heel flat.
Drive through the standing foot to return to the top.
Complete all reps, then switch legs.
Breathing: Inhale as you lower, exhale as you stand.
Coaching tips
Touch and go
Knee tracks over toes
Arms forward for balance
Common mistakes
Plopping down onto the box
Rocking back to generate momentum
Knee caving inward
Safety notes
Use a stable box and lower it gradually as you get stronger.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.