One-Leg Chair Squat
The box pistol squat, also called the one-leg chair squat, is a single-leg squat down to a box, bench or chair behind you and back up, with the other leg held out in front. It works the quadriceps and glutes of the standing leg, and the seat height sets how deep you go on the way to a full pistol squat.
Also called: One Leg Chair Squats, Box Pistol Squat, Single Leg Box Squat, Bench Pistol Squat · Equipment: bodyweight · Pattern: squat
Step by step
- Stand on one leg in front of a box, bench or chair at about knee height, with the other leg held out in front of you.
- Reach your arms forward for balance and keep the standing foot flat.
- Sit back and down on the standing leg, keeping the knee in line with your toes, until you touch the seat.
- Touch the seat lightly, or sit briefly without relaxing, rather than dropping onto it.
- Stand back up on the same leg without pushing off with your hands or the other foot.
- Complete the set on your weaker leg first, then switch sides.
- As you get stronger, touch the seat more lightly, then use a shorter seat.
- Sit back to the seat
- Knee in line with your toes
- Touch the seat lightly
- Stand up on one leg, no push-off
- Arms forward for balance
In VALDA, these cues are one tap away on the exercise while you train.
What it trains
| Muscle | Role | Evidence |
|---|---|---|
| Quadriceps: vastus lateralis | Prime mover | B |
| Quadriceps: vastus medialis | Prime mover | B |
| Quadriceps: vastus intermedius | Prime mover | C |
| Gluteus maximus | Prime mover | B |
| Quadriceps: rectus femoris | Secondary | C |
| Adductors | Secondary | C |
| Gluteus medius/minimus | Stabiliser | C |
| Erector spinae | Stabiliser | C |
| Hamstrings: biceps femoris (long head) | Stabiliser | C |
| Tibialis anterior | Stabiliser | C |
Evidence grades: A = strong research base · B = good · C = limited · D = coaching consensus.
What goes wrong, and the fix
Dropping onto the seat
Fix: Sit back slowly and touch the seat lightly.
Knee caving inward
Fix: Keep your knee pointing over your toes on the way down and up.
Rocking or pushing off to stand
Fix: Pause on the seat without relaxing, then stand using only the working leg.
Heel lifting
Fix: Keep the whole standing foot flat and reach your arms forward.
What the research says
Rehab & prehab · first choiceGeneral fitnessSport performanceEndurance
- Depth — A training study found full-depth squats grew the glutes and inner thighs more than half squats, so using a shorter seat over time brings more of that range into play.
- Range — A review found full range of motion generally matched or beat partial range for muscle growth; the seat caps range, which is why its height comes down as strength builds.
- Sets and reps — Hampton's Hybrid Calisthenics progression uses 2 sets of 12 per side as the standard before a full one-leg squat. There is no research comparing schemes for this rung.
Log the one-leg chair squat in VALDA, with these cues one tap away while you train and your history for it in one place.
General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.