Box Pistol Squat

An advanced unilateral squat performed with one leg while sitting to a box, developing single-leg strength, balance, and mobility.

Instructions

1. Position a box or bench behind you and stand facing away from it, approximately 1-2 feet in front.
2. Stand on one leg with your working leg, keeping the other leg extended in front of your body or bent for balance.
3. Keep your torso upright, arms extended forward for counterbalance, and core engaged.
4. Bend the working knee and lower your body toward the box by pushing your hips back and down.
5. Lightly sit on the box, allowing it to break your descent and reduce stress on the working knee.
6. Pause briefly while seated, then drive through your heel to extend the working leg and stand back up.
7. Complete all reps on one side before switching to the other leg.

Tips

• Use the box as a training aid to develop unilateral strength and balance before progressing to full pistol squats without the box.
• Maintain upright posture throughout the movement; avoid excessive forward lean or rounding of the spine.
• The non-working leg should remain elevated and extended to maintain balance and core engagement.
• Arm position is flexible; use them for balance and counterweight as needed.
• This exercise challenges single-leg strength, hip mobility, and balance significantly.
• Perform in a controlled manner with adequate depth to develop full range of motion strength.