bodyweight squat Activity intensity • Moderate ✓ shoulder safe ✓ lower back safe ✓ wrist safe

Single-Leg Pistol Squat to Box

Primary Muscles: quadriceps, glutes

Secondary Stabilisers: core, hamstrings, calves

DEFAULT REP RANGE

6-10 reps

INTERVAL REST TARGET

90s

DIFFICULTY

intermediate

Biomechanical Coaching Cues

Stand in front of a bench or box on one leg with your other leg extended forward.
Control your descent over 3 seconds until your glutes lightly tap the box without plopping down.
Drive through your standing mid-foot to stand tall.

Same movement pattern