Pistol Box Squat

Quads, Glutes, HamstringsBox, bench

The box pistol squat is an accessible single-leg squat option that builds leg strength and balance. Using a bench or box helps control depth, protects your joints, and corrects left-to-right strength imbalances.

How to do it

1Stand facing away from a box or bench, positioned about one small step in front of it.

2Shift your weight onto your working leg and extend your other leg slightly forward off the floor.

3Reach your arms straight out in front of you to serve as a counterweight.

4Slowly bend your working knee and push your hips back, sitting down under control until your glutes touch the box.

5Drive firmly through your standing heel to push yourself back up to a fully upright position.

6Perform all required reps on one side, then switch legs.

Common mistakes

Dropping heavily onto the box at the bottom, losing muscle control and tension.

Letting your standing knee cave inward, creating dangerous twisting stress on the knee joint.

Lifting your standing heel off the floor, transferring excessive strain into the knee tendon.

Breathing

Inhale as you lower yourself controlled onto the box. Exhale as you drive through your heel and stand up.

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.