What is Box Pistol Squat?
The Box Pistol Squat is a medium-level single-leg squat variation performed by sitting back onto a box while keeping the opposite leg extended. It primarily targets the quadriceps, glutes, hamstrings and calves while challenging balance and unilateral leg strength.
How to Do Box Pistol Squat
- Set up box: Stand facing the box with feet hip-width and toes forward; place the box just behind your heels and extend arms for balance.
- Extend non-support leg: Raise one leg straight in front, keeping it off the floor; maintain a tall chest and engaged core to protect your lower back.
- Initiate descent: Hinge at the hips and bend the supporting knee slowly, lowering back to sit lightly on the box with control and knees tracking over toes.
- Tap and rise: Briefly touch the box with your glutes without fully relaxing, then press through the heel to stand, extending the hip and knee fully.
- Switch sides: Reset posture, switch legs deliberately, and repeat; build sets with controlled tempo and rest between repetitions to maintain form and prevent fatigue.
Muscle Groups
Quadriceps, Hamstring, Calves, Glutes
Description
Stand facing away from box, platform or adjustable height bench position just behind your legs. Extend arms in front of you and balance on one leg with opposite leg extended forward off the ground.With a slow and controlled movement start squatting down while keeping the elevated leg off of flor. Keep back straight and supporting knee pointed same direction as foot supporting.
Once your buttock makes contact with the box, raise your body back up to original position until knee and hip of supporting leg is straight.
Repeat for the required amount of repetitions and switch legs.
Movement Group
Legs
Required Equipment
Jump Platforms
Progressions and Regressions
- Box Pistol Squat (current)
- Pistol Squats Band Assisted
- Pistol Squats
- Heel Elevated Pistol Squat
Frequently Asked Questions
What are the benefits of the Box Pistol Squat?
The Box Pistol Squat builds unilateral leg strength, enhances quad and glute development, improves balance and hip mobility, and increases core stability. Using a box also reduces range-of-motion risk while teaching control for full pistol progressions.
What common mistakes should I avoid?
Common mistakes include collapsing the chest, letting the knee fall inward, using momentum, lifting the heel, and sitting too hard on the box. Correct by keeping chest up, core braced, knee tracking over toes, and choosing a safe box height.
How can I progress or regress the Box Pistol Squat?
To progress, lower the box, add slow eccentric reps, reduce assistance, or advance to a full floor pistol and weighted variations. To regress, raise the box height, use a TRX or hand support, perform assisted single-leg sit-to-stands, or limit range of motion.