Box Pistol Squat
- Pro
- Intermediate
- Home
- Calisthenics
The box pistol squat has you stand on one leg in front of a box, the other leg extended out in front, and sit back until you touch the box. It builds the quads and glutes on one side at a time while the box caps how deep you go. Intermediate trainees use it at home or in calisthenics, for reps as a main move or an occasional finisher.
- Muscles
- Quads, Glutes
- Equipment
- Step / box
- Logged as
- Reps
How to
- Stand on one leg in front of a box, other leg extended.
- Sit back slowly until you touch the box.
- Keep your chest tall and arms forward.
- Stand back up through the working heel. Switch legs.
Form cues
- Touch the box lightly instead of resting your full weight.
- Keep your eyes forward to help hold your balance.
- Exhale as you stand back up off the box.
Common mistakes
- Full weight drops onto the box between reps. Touch down lightly and keep tension in the leg.
- Standing knee caves inward near the bottom. Push the knee out over your toes.
- Free leg drops down to catch balance. Keep the free leg lifted the whole rep.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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