Single Leg Box Squat (pistol)
The Single Leg Box Squat (pistol) primarily works the Gluteus Maximus, Rectus Femoris, with secondary activation of the Adductor Magnus, Gluteus Maximus, Rectus Femoris, Soleus and stabilizer support from the Biceps Femoris (Long Head), Erector Spinae, External Obliques, Gastrocnemius (Medial), Gluteus Medius, Gluteus Minimus, Quadratus Lumborum, Rectus Abdominis. It is a bodyweight compound exercise at advanced difficulty.
A bodyweight compound push exercise targeting the Gluteus Maximus and Rectus Femoris.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Advanced |
| Type | Compound |
| Movement | Squat |
| Force | Push |
| Laterality | Unilateral |
| Primary | Gluteus Maximus, Rectus Femoris |
| Secondary | Adductor Magnus, Gluteus Maximus, Rectus Femoris, Soleus |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Gluteus Maximus (glutes)
- Primary Muscle Rectus Femoris (quadriceps)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- Secondary Muscle Gluteus Maximus (glutes)
- Secondary Muscle Rectus Femoris (quadriceps)
- Secondary Muscle Soleus (calves)
Stabilizer Muscles
- Stabilizer Muscle Biceps Femoris (Long Head) (hamstrings)
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Gastrocnemius (Medial) (calves)
- Stabilizer Muscle Gluteus Medius (glutes)
- Stabilizer Muscle Gluteus Minimus (glutes)
- Stabilizer Muscle Quadratus Lumborum (core)
- Stabilizer Muscle Rectus Abdominis (core)
Instructions
- Preparation: 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. Execution: 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. Comments: 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.
Alternative Exercises
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