Exercise
SINGLE LEG BOX SQUAT (PISTOL)
Form cues
About
A single-leg squat to a box or bench that develops the strength and balance needed to progress to a full pistol squat, training the quads, glutes, and hip stabilizers.
Instructions
Step-by-step technique
Position your starting stance
Stand facing away from a sturdy box or bench with your feet hip-width apart. Lift one leg off the ground, extending it straight forward while keeping your torso upright and your core engaged to maintain your balance.
chest proud, core tightInitiate the controlled descent
Extend your arms straight out in front of your body to act as a counterbalance. Slowly bend your standing knee, pushing your hips back as if sitting into a chair, while maintaining a neutral spine throughout the entire range of motion.
reach arms forwardLower to the box
Continue descending with total control until your glutes lightly touch the surface of the box. Ensure you do not collapse or drop onto the seat, maintaining constant tension in your working leg throughout the entire downward movement.
control the tempoDrive through your heel
Once your glutes tap the box, forcefully drive through the heel of your standing foot to return to the starting position. Maintain consistent pressure across your entire foot and actively prevent your knee from caving inward during the ascent.
drive the heelMaintain alignment and stability
Fully extend your standing hip and knee at the top of the movement to complete one repetition. Focus on keeping your hips level and your floating leg clear of the floor throughout the entire set to maximize stabilizer recruitment.
hips levelCommon mistakes
What goes wrong — and why
Dropping onto the box
Falling onto the box avoids the eccentric control and training stimulus.
Lower slowly and under control, barely touching the box before standing back up.
Heel lifting
Heel rise indicates limited ankle dorsiflexion and shifts load to the knee.
Improve ankle mobility and ensure the heel stays flat throughout the descent.
Torso collapsing forward
Excessive forward lean at the bottom reduces quad activation and risks back strain.
Keep the chest tall and arms extended forward as a counterbalance.
Variations · Progressions · Regressions
Adaptations for every level
Assisted Single-Leg Squat
Hold a TRX or pole for balance assistance while developing single-leg strength.
Single-Leg Squat to Box (parallel depth)
Set the box to parallel height for a moderate challenge.
Pistol Squat (full)
Remove the box and descend to full depth with the free leg extended forward.