Pistol squat to a bench
Also called box pistol, single-leg box squat
- Works
- Front of the thigh · quadriceps
- Buttocks · gluteus maximus
- Side of the hip · gluteus medius and minimus
- Needs
- No equipment
Setup
Stand on one leg in front of a bench or low chair. Hold your arms in front of you. Lift the other leg a little in front.
Steps
- Sit back slowly until you touch the seat.
- Do not relax on it.
- Push through the standing foot to rise.
- Do all reps, then change legs.
Breathing
Take a breath and tighten your stomach before each rep. Breathe out as you come up.
Where you feel it
In the front of the thigh and the buttock of the standing leg.
Common mistakes
- Dropping onto the seat.
- Rocking back to get up.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.