Movement overview

The Pistol Box Squat is a unilateral lower body exercise that targets the quadriceps, glutes, hamstrings, and core. It involves performing a single-leg squat to a box or bench, which helps in maintaining balance and control while reducing the range of motion compared to a full pistol squat. This exercise is beneficial for building strength, improving balance, and enhancing mobility.

Step-by-step cues

1. Stand in front of a box or bench with your feet hip-width apart.
2. Lift one leg off the ground, extending it forward while keeping it straight.
3. Engage your core and maintain an upright posture.
4. Slowly lower your body by bending the knee of the standing leg, pushing your hips back as if sitting down.
5. Descend until your glutes lightly touch the box or bench.
6. Pause briefly at the bottom position to maintain control.
7. Press through the heel of the standing leg to return to the starting position.
8. Repeat for the desired number of repetitions before switching legs.

Technical tips

• Ensure that your knee tracks over your toes to avoid unnecessary strain.
• Keep your chest up and shoulders back throughout the movement.
• Use a box height that allows you to maintain control and proper form.
• Focus on engaging your core to help with balance and stability.
• Start with a higher box if you're new to this exercise and gradually decrease the height as you become more proficient.
• Perform the movement slowly to maximize muscle engagement and control.