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Elevated Pistol Squat

Reduce the range, build the strength — master single-leg squatting by decreasing depth with elevation until you can go full range

⚡ Quick Reference​

AspectDetails
PatternSquat (Unilateral)
Primary MusclesQuadriceps, Glutes
Secondary MusclesHamstrings, Calves, Core
EquipmentBox or bench
Difficulty⭐⭐ Intermediate
Priority🟡 Supplementary

Movement Summary​

🎯 Setup​

Starting Position​

  1. Box height: Start with 12-18 inches, lower as you progress
  2. Stance: Stand on the edge of box or ground, one leg extended forward
  3. Working leg: Foot flat, weight centered
  4. Non-working leg: Extended straight out in front, toes pointed up
  5. Arms: Extended forward for counterbalance
  6. Posture: Chest up, core braced

Box Height Selection​

HeightDifficultyWhen to Use
18 inchesEasiestFirst learning pistol pattern
12 inchesModerateBuilding strength
6 inchesHardNearly ready for floor
FloorHardestFull pistol squat
Setup Cue

"Stand tall, extend one leg forward, lower until you touch the box behind you"

🔄 Execution​

The Movement​

What's happening: Balanced on one leg, ready to descend

  1. Weight on working leg, heel down
  2. Non-working leg extended forward off ground
  3. Arms forward for balance
  4. Chest up, core braced
  5. Box positioned behind you

Feel: Balance and stability on standing leg

Key Cues​

Primary Cues
  • "Heel down" — keep working foot flat
  • "Touch and go" — don't sit on the box
  • "Sit back" — hips go back and down
  • "Drive through foot" — push floor away

Tempo Guide​

GoalTempoExample
Strength3-1-1-03s down, 1s touch, 1s up
Hypertrophy3-1-2-03s down, 1s touch, 2s up
Skill/Balance2-0-1-0Controlled, touch-and-go

💪 Muscles Worked​

Activation Overview​

Primary Movers​

MuscleActionActivation
QuadricepsKnee extension — straightening leg█████████░ 85%
GlutesHip extension — driving up from box████████░░ 75%

Secondary Muscles​

MuscleActionActivation
HamstringsHip extension, knee stability██████░░░░ 55%
CalvesAnkle stabilization█████░░░░░ 50%
CoreMaintains upright torso, prevents rotation███████░░░ 65%

Stabilizers​

MuscleRole
Hip Stabilizers (Glute Med/Min)Prevents knee from caving in
Ankle StabilizersMaintains balance on one foot
Unique Benefit

Elevated pistol squats reduce range of motion while maintaining the single-leg strength and balance challenge, making them perfect for building toward full pistol squats.

⚠️ Common Mistakes​

MistakeWhat HappensWhy It's BadFix
Sitting on boxResting at bottomLoses tension, easierTouch-and-go only
Heel liftingWeight shifts to toesKnee stress, poor balanceKeep heel down entire time
Knee caving inKnee collapses inwardKnee injury riskPush knee out over toes
Using momentumBouncing off boxLess muscle activationControlled touch-and-go
Non-working leg dropsLeg falls downEasier, less challengeKeep leg extended forward
Most Common Error

Sitting on the box — this defeats the purpose. You should touch the box briefly for depth reference, then immediately drive back up while maintaining tension.

Self-Check Checklist​

  • Touch box lightly, don't sit down
  • Heel stays down on working leg
  • Knee tracks over toes (doesn't cave in)
  • Non-working leg extended forward throughout
  • Controlled tempo both ways

🔀 Variations​

By Box Height​

VariationHowWhen to Use
High Box18-inch elevationFirst learning movement pattern

By Execution​

VariationHowEmphasis
Touch-and-GoBrief contactStandard method
PauseHold bottom position 1-2sBuild strength at depth
Tempo5s eccentricIncrease time under tension

📊 Programming​

Rep Ranges by Goal​

GoalSetsRepsRestNotes
Strength3-45-890-120sLower box height
Hypertrophy3-48-1260-90sControlled tempo
Skill3-55-1060-90sFocus on balance

Workout Placement​

Program TypePlacementRationale
Leg dayAfter bilateral squatsBuild single-leg strength
Bodyweight programPrimary squat movementMain lower body exercise
Skill workEarly in sessionWhen fresh for balance

Progression Scheme​

How to Progress

Start with higher box, build to 10-12 reps per leg, then reduce box height by 3-6 inches. Repeat until you can do full pistol squats.

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

ExerciseWhen to Use
Single-Leg Box SquatNeed more support, sitting allowed
Assisted Pistol SquatUse hands for support instead

Progressions (Harder)​

ExerciseWhen Ready
Pistol Squat (floor)Can do 10+ reps on 6-inch box
Weighted Pistol SquatFull pistol is easy

Similar Exercises​

AlternativeWhen to Use
Bulgarian Split SquatAlternative single-leg strength builder
Skater SquatDifferent single-leg squat pattern

🛡️ Safety & Contraindications​

Who Should Be Careful​

ConditionRiskModification
Knee painSingle-leg loadingStart with higher box
Poor ankle mobilityCan't keep heel downWork on ankle mobility separately
Balance issuesRisk of fallingUse hand support or wall nearby
Stop Immediately If
  • Sharp pain in knee, hip, or ankle
  • Inability to keep heel down
  • Knee caving inward uncontrollably

Injury Prevention​

  • Start with higher box and progress slowly
  • Keep heel down throughout movement
  • Don't force depth beyond what box allows
  • Stop if knee pain occurs

🦴 Joints Involved​

JointActionROM RequiredStress Level
HipFlexion/extensionModerate to high (depends on box height)🟡 Moderate
KneeFlexion/extensionModerate to high (depends on box height)🟡 Moderate
AnkleDorsiflexionModerate to high🟡 Moderate
Mobility Requirements

Lower box heights require more ankle dorsiflexion. If heel lifts, use a higher box until ankle mobility improves.

❓ Common Questions​

What box height should I start with?

Start with a height where you can complete 8-10 clean reps with heel down. This is usually 12-18 inches for most people. Lower the box as you get stronger.

Should I touch the box or sit on it?

Touch-and-go only. Lightly contact the box for depth reference, then immediately drive back up. Sitting removes tension and makes it easier.

When should I lower the box height?

When you can do 10-12 reps per leg with perfect form (heel down, knee tracking well, no balance issues), reduce box height by 3-6 inches.

My heel keeps lifting. What should I do?

This is an ankle mobility issue. Start with a higher box to reduce range of motion, and work on ankle dorsiflexion stretches separately.

📚 Sources​

Biomechanics & Technique:

  • Convict Conditioning (pistol squat progressions) — Tier C
  • ExRx.net (single-leg squat mechanics) — Tier C

Programming:

  • Overcoming Gravity (bodyweight progressions) — Tier B
  • NSCA Essentials — Tier A
For Mo

When to recommend this exercise:

  • User wants to build toward pistol squats
  • User needs single-leg strength work but lacks mobility
  • User has bodyweight training goals
  • User struggles with full depth pistol squats

Who should NOT do this exercise:

  • Acute knee injury → Wait for recovery
  • Severe ankle mobility limitations → Build mobility first with higher box
  • Cannot maintain heel down even on high box → Work on ankle mobility

Key coaching cues to emphasize:

  1. "Touch-and-go, don't sit on the box"
  2. "Keep your heel down"
  3. "Sit back and down"

Common issues to watch for in user feedback:

  • "Heel keeps lifting" → Use higher box, work on ankle mobility
  • "Knee caves in" → Cue to push knee out, may need strength work
  • "Can't balance" → Use wall or support nearby initially
  • "Too easy" → Lower the box height

Programming guidance:

  • For beginners: Start at 12-18 inches, 3-4 sets of 8-10 reps
  • For intermediates: Progress to lower box heights over time
  • Progress when: Can do 10+ reps with perfect form at current height
  • Reduce box by 3-6 inches each progression

Last updated: December 2024