Box Pistol Squat

Single-leg squat to a box: the box height sets the difficulty.

• Compound
• Bodyweight
• Intermediate

How to do it

• Sit onto a box on one leg and stand without momentum; lower the box height to progress
• Keep the chest up and the torso braced through the whole range
• Knees tracking over the feet and the whole foot pushing the floor

Sets, reps and tempo

Ranges: 3–8 per leg · 1–3 RIR (lower the box to progress)

Tempo: Lower for 2–3 s under control, drive up with intent without bouncing out of the bottom

Common mistakes

• Letting your heels lift
• Dropping onto the box

Muscles worked

Primary

• Quads
• Glutes

Secondary

• Hamstrings
• Core / abs

Alternatives

• Bodyweight Squat
• Barbell Back Squat
• Goblet Squat