Pistol Squat to Box

Quads, Glutes, Calves, CoreBox or Chair

Single-leg box squats build leg strength, core stability, and single-leg balance while using a box target to master the pistol squat safely.

How to do it

1Stand facing away from the box, lift one leg, and extend it slightly forward.

2Balance on your working leg and lower your hips back and down with control.

3Lightly tap your glutes onto the box without flopping or resting your bodyweight.

4Drive hard through your standing foot to return to the top position.

Common mistakes

Crashing down onto the box instead of lowering under control.

Allowing your standing knee to cave inward, placing strain on the knee joint.

Rounding your back, which kills core stability and balance.

Breathing

Inhale as you lower onto the box and exhale as you drive back up.

Make it harder or easier

Raise the box height or use light hand support to scale down; lower the box height or hold a light dumbbell to step it 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.