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The Box Pistol Squat...GREAT bodyweight leg exercise for building strength

4,170 views · Published 13 April 2015 · 2:57 · Indexed 24 October 2026

Channel: Nick Nilsson - the Mad Scientist of Muscle · 2015 · Sports

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Guest Video by Forest Vance
Master of Science, Human Movement, Certified Progressive Calisthenics Instructor
Author, Body Weight Strong
https://www.fitstep.com/goto/11/bodyweight-strong.htm

Up until about three and a half years ago, I had never done a pistol squat in my life. 

I thought that because I'm a "big guy", because I've had two knee surgeries, and a whole host of other reasons, pistols weren't for me ...

Long story short - I was wrong! The pistol is a great bodyweight-only exercise for building strength; it's not hard on your knees if you do it right, and big guys can and should do pistol squats.

However, performing pistol squats correctly is key to getting the most out of them and staying injury free. And the fact of the matter is, the pistol is a difficult move. It requires a unique combination of strength, flexibility, balance and more to do.

There are a lot of different ways and progressions that you might find to help you work up to doing a pistol. You name it, I've tried it - using partner assistance, holding a counterweight in front of you, elevating the back heel ...

The one that has really helped me the most to 1) work up to doing one pistol squat and 2) refine the move and work up to doing multiple reps is what I call the "box pistol".

For this move, you'll need an elevated object, like a box or a bench.

The great thing about the exercise is it takes OUT the off leg and the hard flexion in the hip flexors etc. that are required to do it. And when folks are first starting, that can be very challenging.

So for the basic version of the exercise, you'll do a move that is like a pistol squat, but your off leg will go to the side of the box.

Then you can start working the off leg up in front of you as you get better and stronger.

Eventually, you'll be able to do the move with your off leg right out in front of you, like a regular pistol squat.

The best way to work this into your routine is to do it frequently, for just a few reps and sets at a time. Think of it more like practice than exercise. 

So, before or after your regular workout, you might do one or two sets of one or two reps on each leg, three to five times per week.

Get practicing, and you'll be busting out a pistol squat in no time! ;)

Thanks, train hard, and talk soon -

- Forest Vance
Certified Progressive Calisthenics Instructor

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Body Weight Strong is a 12 week body weight only training plan designed to help you gain size and strength...with just your own bodyweight! 

Instead of the typical high-rep, conditioning-based fat loss stuff, this program will help you get STRONG, lean, and work up to cool moves like the pistol squat, one arm push ups, handstand push ups, and more. Check it out HERE.

https://www.fitstep.com/goto/11/bodyweight-strong.htm

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