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Technique

  1. Balance on one leg on the edge of a Plyo Box, letting the other leg hang to the side.
  2. Squat on your standing leg, slowly getting to the bottom position where your thigh is pressing against your calf.
  3. Extend your leg to get back to the starting position.

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Form tips

  • The working foot stays flat on the Plyo Box.
  • The working knee moves forwards in line with the toes.
  • Aim to keep your back straight.
Logging: Repetitions done on one side.

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Muscles

Strength

Primary

  • Glutes
  • Hamstrings
  • Quadriceps

Secondary

  • Hip adductors
  • Pelvis
  • Legs
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)
  • Rectus femoris
  • Vastus medialis
  • Vastus intermedius
  • Vastus lateralis

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Equipment

Plyo Box
Plyo Box

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Appears in

Joint movements
Kneeextension
Hipextension
trains stretches

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Progressions

e07v

Pistol squat

Intermediate
e14r

Weighted pistol squat

Intermediate

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Regressions

e0bb

Step up

Novice
e15r

No-touch step up

Intermediate
e0so

Sliding pistol squat

Intermediate
e0eb

Elevated dragon squat

Advanced
e133

Weighted bulgarian split squat

Intermediate
e16x

Rolling pistol squat

Intermediate
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.