Pistol Box Squat

KneeKnee StrengtheningHipHip Strength
Written By David Song

PISTOL BOX SQUAT

The pistol box squat is an exercise regression of the PISTOL SQUAT exercise. Start by sitting on a bench and raising on leg off of the floor. While maintaining a neutral spine, stand up using one leg. Initiate the movement by hinging forwards at the hips first to help with moving your center of gravity forwards. From the top position sit back down with one leg to complete a repetition.

Muscles involved:

  • gluteus maximus

  • quadriceps femoris

    • vastus lateralis

    • vastus intermedius

    • vastus medialis (vastus medialis oblique / VMO)

    • rectus femoris

Related conditions:

  • patellofemoral pain syndrome

  • runner’s knee / jumper’s knee

  • ACL sprain / ACL tear

  • ITB syndrome

  • quadriceps tendinitis / patellar tendinitis

  • quadriceps strain

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