Also known as: box single-leg squat, elevated pistol, box one-leg squat, assisted pistol squat

What is Box Pistol Squat?

The Box Pistol Squat is a single-leg squat variation performed by lowering onto a box while keeping the opposite leg extended. It targets quadriceps, glutes, hamstrings and calves, and is medium difficulty, requiring balance, single-leg strength and controlled tempo. Use a stable box and controlled tempo for safety.

How to Do Box Pistol Squat

  1. Set up box: Choose a stable box or bench at knee height or slightly higher; stand facing away with feet hip-width apart and arms extended.
  2. Extend non-working leg: Lift the non-working leg straight forward, toes up. Keep weight on the heel of the working leg and maintain a tall chest.
  3. Brace core and knees: Tighten core and pull shoulders back. Ensure supporting knee tracks over toes and foot remains flat for stable force transfer.
  4. Lower with control: Slowly sit back onto the box, keeping the raised leg off the ground and lowering under control for 2-3 seconds to avoid impact.
  5. Light touch: Tap the box gently with your glute - avoid full sitting; maintain tension so standing back up requires active muscle control.
  6. Drive up: Press through the heel, extend hip and knee to stand, keeping the non-working leg straight. Control the ascent and repeat for reps.

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
Equipment: Jump Platforms

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Box Pistol Squat?

Box Pistol Squats build single-leg strength, balance and hip control while reducing descent range versus a full pistol. They target quadriceps, glutes, hamstrings and calves and help correct left-right strength imbalances for safer progressions.

What are common mistakes to avoid when doing Box Pistol Squats?

Common mistakes include sitting heavily on the box, letting the knee collapse inward, rounding the lower back, and lifting the heel. Fix these by bracing the core, keeping the knee tracking over toes, keeping weight on the heel, and using a controlled tempo.

How can I progress to a full pistol squat or regress if it’s too hard?

Progress by lowering the box height, adding eccentric-only reps, or removing support. Regress with a higher box, holding support like a pole or TRX, or building strength with step-ups and split squats first.