The squat is one of the basic exercises. The pressing movement performed here should be included in some form in every leg workout. This variation is performed on one leg and is also known as the "pistol squat". The box is suitable for beginners to learn the pistol squat movement. It mainly trains the buttocks and the front of the thighs, but also works the remaining muscles of the legs for stabilization. The core muscles are also used. This exercise can effectively increase the strength and mass of the leg muscles. By working so many muscles at the same time, the cardiovascular system is also boosted.
Exercise
Box squat
One-legged
Type: Unilateral
Rest: 180s
Equipment: Bank
Tutorial
1
Stand shoulder-width apart in front of a box or flat bench and point your toes slightly outwards. Keep your arms stretched horizontally forwards. Keep your right leg straight and bring it slightly forward so that you are only standing on your left leg.
2
Lower your bottom down slowly and in a controlled manner by bending your hips and left knee. Keep going down until your bottom is on the box. Keep your back straight and your right leg stretched out in front of you. Breathe in and hold the position briefly.
3
Powerfully push your bottom upwards by fully extending your hips and left knee and straightening your upper body. You are now standing completely upright again. Exhale as you do this.
4
One repetition has now been completed. Repeat this process for the specified number of repetitions with the left side first and continue with the right side after the break.
Tip
Engage your core muscles and buttocks and keep your back straight throughout the exercise. Shift your weight over the middle of your foot. Not too much on your toes or heels.
As you descend, push your knee forward in line with your foot (i.e. slightly outwards). Go down until your thigh is approximately parallel to the floor. You can also go down lower as long as your lower back remains straight. If your back is already rounded, don't go down so low. Try not to bend your upper body too far forward as you go down.
TIP: To make the exercise harder, you can fill a rucksack with weight and hang it around your neck.
Muscle groups
Primary
Gluteus Maximus
Thigh (quadriceps)
Secondary
Thighs (hamstrings)
Thigh (adductors)
Tertiary
Back extensor
Abs
Equipment
Bench
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