Pistol box squat

Quads

🔧 box ↕ Squat 🔁 reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Stand facing a box, feet hip-width apart. Extend one leg forward, keeping it straight. Engage your core, maintain posture. Lower your body by bending the standing leg's knee, pushing hips back until glutes lightly touch the box. Pause briefly. Press through the standing leg's heel to return to start. Repeat on both legs.

Tips

Keep your knee tracking over your toes. Maintain an upright chest and shoulders. Choose a box height that allows for controlled form. Engage your core for balance. Start with a higher box and gradually decrease height as you improve. Perform slowly for maximum muscle engagement.

Similar exercises

Box squat Quads · 🔧 box 2/10 Pistol squat Glutes, Hamstrings · 🔧 no equipment 7/10 Barbell box squat Quads · 🔧 barbell, box 4/10 Assisted pistol squat Quads · 🔧 no equipment 4/10 Dumbbell pistol squat Glutes, Hamstrings · 🔧 Dumbbells 7/10 Barbell back box squat Quads, Hamstrings, Back · 🔧 Barbell, Squat Rack, Plyometric Box 4/10 Smith machine pistol squat Glutes · 🔧 Smith Machine 5/10 Dumbbell squat Quads · 🔧 Dumbbell 3/10

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