Pistol Box Squat

Technique

Stand on one leg in front of a box or bench with your other leg extended forward. Slowly bend your standing knee to lower yourself down to sit briefly on the box, keeping your extended leg off the floor. Drive through your standing heel to return to a full stand. Complete all reps on one side before switching legs.

Steps

1. Stand on one leg in front of a box with the other leg extended forward
2. Bend your standing knee and sit back slowly onto the box
3. Briefly touch the box without fully resting your weight on it
4. Drive through your standing heel to stand back up
5. Complete all reps on one leg before switching sides

Common mistakes

• Letting the knee cave inward during the descent
• Fully sitting down and relying on the box instead of staying controlled
• Leaning too far forward and losing balance

Variations

• Full pistol squat without a box, going all the way to the floor
• Assisted pistol squat holding a support for balance
• Elevated pistol squat from a higher box to reduce range of motion

FAQ