Box Pistol Squat: How-to, Tips & More
The Box Pistol Squat is a intermediate compound exercise for your quads. You do it with chair, one side at a time. It is a good fit when your goal is muscle growth.
Besides the quads, it also works your glutes and hamstrings, so it fits well in a session that trains those muscles together.
Muscles worked
Quads
Primary
Glutes
Secondary
Hamstrings
Secondary
How to do the Box Pistol Squat
- Stand on one leg in front of a chair or box.
- Reach the other leg forward and sit down slowly onto the seat.
- Touch it lightly without relaxing.
- Stand back up on the same leg, then switch legs after the set.
Box Pistol Squat tips
- Use a lower seat as you get stronger.
Sets and reps
Most lifters do well with 5 to 12 reps per set, and 5 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Chair
Type
Compound
Box Pistol Squat alternatives
More quads exercises
All Fours Quad Stretch
Bodyweight
Barbell Bulgarian Split Squat
Barbell
Barbell Lunge
Barbell
Barbell Split Squat
Barbell
Barbell Step Up
Barbell
Barbell Thruster
Barbell
Frequently asked questions
What muscles does the Box Pistol Squat work?
The Box Pistol Squat mainly works your quads, with help from your glutes and hamstrings.
How many sets and reps should I do?
A good starting point is 5 to 12 reps per set, and many lifters get the best results between 5 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Box Pistol Squat good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Box Pistol Squat?
You need chair.
Add Box Pistol Squat to your program
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