Pistol Squat to Box

Pistol Squat To Box


This exercise involves performing a pistol squat, which is a one-legged squat, onto a box or bench. It requires balance, strength, and control in the lower body.

Muscle Group

Equipment Required

Pistol Squat to Box Instructions

  1. Stand with your feet shoulder-width apart, facing away from a sturdy box or bench.
  2. Lift your right foot off the ground and extend it forward, keeping your leg straight.
  3. Bend your left knee and lower your body down into a squat, keeping your right foot off the ground.
  4. Lower your body until your glutes touch the box or bench.
  5. Push through your left heel to stand back up to the starting position.
  6. Repeat for the desired number of reps, then switch legs and repeat on the other side.

Pistol Squat to Box Form & Visual

Pistol Squat to Box

Pistol Squat to Box Benefits

  • Improves balance and stability
  • Strengthens the lower body, including the quads, glutes, and hamstrings
  • Increases flexibility in the hips and ankles
  • Challenges the core muscles for improved overall strength
  • Can be modified for different fitness levels by adjusting the height of the box

Pistol Squat to Box Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core

Pistol Squat to Box Variations & Alternatives

  • Pistol Squat to Bench
  • Pistol Squat to Chair
  • Pistol Squat to Step
  • Pistol Squat to Box with Weight
  • Pistol Squat to Box with Resistance Band
  • Pistol Squat to Box with Medicine Ball