This exercise involves performing a pistol squat, which is a one-legged squat, onto a box or bench. It requires balance, strength, and control in the lower body.
Type
Strength
Equipment
Bench
Difficulty
Intermediate
Key Benefits
- Improves balance and stability
- Strengthens the lower body, including the quads, glutes, and hamstrings
- Increases flexibility in the hips and ankles
- Challenges the core muscles for improved overall strength
- Can be modified for different fitness levels by adjusting the height of the box
How to perform
- Stand with your feet shoulder-width apart, facing away from a sturdy box or bench.
- Lift your right foot off the ground and extend it forward, keeping your leg straight.
- Bend your left knee and lower your body down into a squat, keeping your right foot off the ground.
- Lower your body until your glutes touch the box or bench.
- Push through your left heel to stand back up to the starting position.
- Repeat for the desired number of reps, then switch legs and repeat on the other side.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Calves
Primary
Abs
Secondary