Pistol Squat to Box
Build single-leg strength & balance! Master the pistol squat with box assistance. Great for all levels - start high, go low!
The Pistol Squat to Box is a compound exercise that mainly works the quads and glutes & hips, with help from the core. You'll need: box.
Required Equipment
Pistol Squat to Box Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Obliques
Pistol Squat to Box Variations and Alternatives
How to do the Pistol Squat to Box
Start by standing in front of the box with feet hip-width apart and arms extended in front of you. The height of the box should be at or just below knee height.
Shift your weight onto one leg, with the foot firmly planted on the floor.
Raise the other leg out in front of you, keeping it straight.
Engage your core and keep your back straight as you slowly lower your body toward the box in a controlled manner with one leg.
As you descend, hinge slightly at the hips and extend your arms forward for balance.
Lower yourself until your buttock lightly touches the box. The raised leg should remain straight and not touch the box.
Push through the heel of your supporting leg to stand back up to the starting position while keeping the opposite leg raised in front of you.
Repeat the movement for the desired number of repetitions before switching to the other leg.
Perform the same number of repetitions on each leg to maintain balance in muscle development.
Key Points: - Keep the knee of the supporting leg aligned over your foot and do not let it collapse inward. - Maintain a straight back throughout the exercise, avoiding any rounding or arching of the spine. - Breathe in as you lower yourself and breathe out as you push back up to the starting position. - Keep your movements controlled, especially when descending to ensure you gently touch the box instead of dropping down onto it. - If you're new to this exercise, you can start with a higher box and gradually use lower boxes as your strength and balance improve.
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Pistol Squat to Box FAQs
What muscles does the Pistol Squat to Box work?
The Pistol Squat to Box mainly works the quads and glutes & hips, with help from the core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Pistol Squat to Box?
Box.
Is the Pistol Squat to Box a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Pistol Squat to Box go on?
It belongs on leg day in a push/pull/legs routine.
What are some Pistol Squat to Box variations and alternatives?
Similar exercises include the Box Barbell Squat, Box Bodyweight Patrick Step, Box Bodyweight Peterson Step and Box Bodyweight Squat.
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