Bench Pistol Squat

Quads, Glutes, HamstringsBench

Single-leg box squat to a bench. Develops leg strength, strengthens joints, and challenges your balance.

How to do it

1Stand a step away from the bench facing forward, lift one leg, and extend your arms out for balance.

2Shift your weight onto the working leg and keep your torso upright.

3Inhale and lower down controlled by bending your working knee until your glutes lightly tap the bench.

4Pause for a second at the bottom while keeping muscle tension—do not sit down completely.

5Exhale and drive through your standing heel to return to the starting position.

Common mistakes

Completely relaxing and dumping your weight onto the bench takes tension off the working leg.

Letting the working knee cave inward puts dangerous shear stress on the joint.

Rounding your back and leaning excessively forward ruins balance and overloads the spine.

Breathing

Inhale on the descent and exhale as you drive up to standing.

Make it harder or easier

To regression, hold onto TRX straps or a vertical pole for assistance. To progress, use a lower bench.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.