Pistol Squat to Box

Category

Legs

Difficulty

Advanced

Equipment

Bodyweight

Primary muscles

Quadriceps Femoris, Gluteus Maximus

Secondary muscles

Biceps Femoris, Gluteus Medius, Gastrocnemius

How to do it

1. Stand on one leg in front of a box or bench with the other leg extended forward.
2. Sit back and bend the standing knee to lower under control toward the box.
3. Tap the box lightly with your glutes without fully resting your weight.
4. Drive back up through the standing heel to full extension, then repeat.

Form tips

• Reach the free leg forward as a counterbalance to stay upright.
• Control the descent and only lightly touch the box; do not crash down.
• Use a higher box to regress and a lower box to progress the depth.