Single Leg Box Squat (pistol)


Utility: Basic or Auxiliary
Mechanics: Compound
Force: Push



Stand in front of adjustable height bench or box. Extend arms out in front of body. Balance on one leg with opposite leg extended forward off of ground.


Squat down while keeping leg elevated off of floor. Keep back straight and supporting knee pointed same direction as foot supporting. Once bottocks makes contact with bench or box, raise body back up to original position until knee and hip of supporting leg is straight. Repeat and continue with opposite leg.


Range of motion will be improved with greater leg strength. Supporting knee should point same direction as foot throughout movement. Weighted versions of this exercise would normally be considered auxiliary in context of other basic exercises (ie: Barbell Squat, Sled Leg Press). However, in the context of 'body weight' only program, this exercise can be considered basic. Also known as Bench Pistol Squat or Single Leg Bench Squat.


Begin with short range of motion by using high bench or box. Placing heel on floor momentarily during lower portion of squat can allow for slight self-assistance during hardest portion of exercise. Alternatively, consider performing easier versions of this movement:


For greater challenge, use progressively lower bench or box height. As time passes, use no box or bench.




Dynamic Stabilizers


Stabilizers (Raised Leg)

Antagonist Stabilizers

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