Box Pistol Squat

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Coach's Tips


How to Box Pistol Squat

Starting Position

1. Stand upright with your feet slightly wider than shoulder-width apart.

2. Extend your arms out in front of you and keep them straight throughout the exercise.

3. Slowly lower your body into a deep squat position, bending your knees and pushing your hips back.

Proper Form

1. Start the movement by pushing off your right foot and extending your right leg out in front of you.

2. As you extend your right leg, start to shift your body weight onto your right leg.

3. Keep your left leg bent and your left foot planted firmly on the ground.

4. As your right leg extends, lower your body down until your right thigh is parallel to the ground.

5. Hold this position for a couple of seconds and then push off your right foot to return to the starting position.

6. Repeat the same movement on the left side.

Breathing Technique

1. As you lower yourself into the squat, inhale deeply.

2. As you return to the starting position, exhale.


1. Make sure your back is straight throughout the exercise.

2. Do not let your knee go beyond your toes as you lower yourself into the squat.

3. Keep your feet firmly planted on the ground throughout the exercise.

4. Do not push yourself too hard or too quickly. Start with a few reps and increase the reps as your fitness level improves.

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