Demo & instructions
Single-Leg Box Squat
Also known as: Single-Leg Squat to Box, One-Leg Sit-to-Stand, Pistol Box Squat
Instructions
A one-leg squat down to a box or bench and back up. The box sets a safe, repeatable depth, so you can build single-leg strength and balance step by step by lowering the surface over time.
- Movement
- Squat
- Type
- Compound
- Level
- Intermediate
- Typical range
- 4–15 reps
Setup
- 1Stand a short step in front of a box or bench, facing away from it.
- 2Shift your weight onto one foot and lift the other foot just off the floor in front of you.
- 3Reach your arms forward as a counterbalance and tighten your midsection.
Execution
- 1Push your hips back and bend your standing knee, lowering slowly toward the box.
- 2Touch down lightly and stay tight rather than relaxing onto the seat.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
