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One-legged box squats

You also have the option to incorporate one-legged box squats as a variation to address potential muscular imbalances and promote coordination. Similar effects can be achieved with one-legged squats, where you train in a traditional manner without using a box. These particular box squats are also known as pistol squats.

Body position

Initiate the one-legged squats by standing upright. Your legs are positioned close together, with the weight on one side of the body and the other leg extended in the air. Extend your arms in front of your chest, focus your gaze forward, and let the lower back maintain a natural arch. The depth of the box varies depending on the difficulty level.

Movement execution

Now, bend the leg you're training and move your buttocks backward. Inhale during the downward movement and either sit on the box or stop after a light touch. The upper body slightly leans forward, preserving the arch in the lower back. The gaze and arm position remain unchanged. Extend the leg suspended in the air forward. The exact position depends on the individual constitution of the athlete. Exhale as you stand up again, extend the leg, and push the hips forward to return to the upright starting position. The non-trained leg remains suspended in the air.

For more advanced one-legged box squats, begin by bending the leg you're training and lean the upper body slightly further forward. Continue this movement until your buttocks touch the lower box or lightly sit on it. While sitting on the lower box, the upper body is slightly inclined forward, maintaining a slight arch in the lower back. Exhale and return to the upright position, pulling the shoulders back and pushing the hips forward. If you are training with light weight, you can breathe in concentrically during the downward movement. With heavier weights, it is advisable to take a deep breath during the standing rest phase before the descent to build pressure in the abdominal area and establish stability for the execution.

Stressed muscles and common mistakes

Detailed information on the involved muscle groups and common mistakes in performing the exercise Single-Leg Box Squats is available on the Box Squats page.

Alternative variants to one-legged box squats

For more diversity in your training, you can also turn to similar exercises or other variations of the Single-Leg Box Squats.

Classic barbell squats with box

Traditional squats are usually performed simply with a barbell. However, this variation can be transformed into traditional Barbell Squats with a box, where the box serves both as support and feedback. When bending the legs, the hips are pushed backward until they are approximately on the box or weight bench. Special attention is paid to the quadriceps and the gluteus maximus.

Box front squat

Box Front Squats are a variation of squats where you use a seating surface for support. Simultaneously, the elevation serves as feedback to determine if the squats were performed deep enough. In this variation of Front Squats, you hold the barbell in front of your body in a specific grip to strengthen the thighs and glutes.

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One-legged box squats

Body position

Movement execution

Stressed muscles and common mistakes

Alternative variants to one-legged box squats

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