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Box pistol squat
A single-leg squat with a light touch of a box behind you. The box limits the depth and gives confidence, lower it until you reach a full pistol.
- Level
- Intermediate
- Equipment
- Box or bench
- Measure
- reps
- Tempo
- 2-1-1-0 (down, pause, up, pause)
quadsgluteshamstringship flexorscore
Technique
- Stand on one leg in front of the box, the other leg extended forward, arms in front.
- Sit down under control until you touch the box, heel on the floor the whole time.
- Stand without bouncing off the box, knee over the foot.
Common mistakes
- Dropping onto the box: shorten the range, raise the box.
- Knee caving in while standing up.
The 3D model is in Pro
The diagrams and notes on this site are free. Pro adds what you need to actually train.
- 3D model of every exercise: rotate the camera, male or female body
- Working muscles highlighted on the model in every phase
- All progression paths with sets, targets and rest
- Training log, level passes, records and charts
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