Pistol Squat to Box
Description
The pistol squat to box is a regression of the full pistol squat where you sit back and down to a box, bench, or chair behind you on one leg, then stand back up. The box provides a depth target that builds confidence and strength toward the full unsupported pistol squat. Lower the box height over time to progress.
Muscle Group
Equipment Required
Pistol Squat to Box Instructions
- Stand on your right leg in front of a box, bench, or chair behind you. Knee-height is a good starting point.
- Extend your left leg straight in front of you, lifted off the floor.
- Extend your arms forward for balance.
- Sit back and down on your right leg, lowering toward the box. Keep your left leg lifted.
- Lightly touch the box with your butt — do not fully sit and rest.
- Drive through your right foot to stand back up.
- Complete all reps on the right, then switch.
- Lower the box height progressively as you get stronger. Eventually progress to the full pistol squat.
Pistol Squat to Box Form & Visual
Pistol Squat to Box Benefits
- Effective progression toward the full pistol squat
- Builds single-leg strength and balance
- Adjustable difficulty by changing box height
- Develops ankle and hip mobility
- No equipment needed beyond a box
- Trains core stability and coordination
Pistol Squat to Box Muscles Worked
- Quadriceps
- Gluteus maximus
- Hamstrings
- Adductors
- Calves and ankle stabilizers
- Core (stabilizer)
Pistol Squat to Box Variations & Alternatives
- Kettlebell Pistol Squat
- Single Leg Squat with Support
- Bulgarian Split Squat
- Step-Up
- Assisted Pistol Squat (TRX or band)
- Pistol Squat (full, unsupported)
