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Technique

  1. Stand in front of a sturdy Plyo Box at around hip height and place one foot on top of it.
  2. Lift the toes of your bottom foot off the ground so you cannot push off with your calf.
  3. Drive through the heel of the elevated leg to lift your body up until the leg is straight, then lower back down with control.

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Form tips

  • It is very easy to use help from the lower leg without realizing; focus on shifting all weight to the upper leg.
  • Maintain an upright torso and do not lean forward excessively to gain momentum.
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
e10g

Elevated pistol squat

Intermediate
e0so

Sliding pistol squat

Intermediate
e0eb

Elevated dragon squat

Advanced
e0al

Single-leg lunge

Intermediate
e133

Weighted bulgarian split 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.