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Elevated Pistol Squat on the Plyo Box Edge

AdvancedStrengthTier T4

Stand on the edge of a box balancing on one leg. Squat down on the support leg, letting the free leg dangle alongside the box. Push back up through the support leg to the standing start.

Targets: Knee
Muscles: Quadriceps, Gluteus Maximus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

step_box

Home Options

  • step or plyo box

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Place a plyo box on clear floor and stand on its edge balancing on one leg.
  • Let the free leg hang beside the box ready to dangle as you squat.
  1. She stands balanced on the edge of the plyo box on her right leg: right foot planted near the box edge, knee soft, torso tall, arms slightly out for balance, the left leg held beside the right above the floor.

    Step 1 of 5

    Stand on the edge of the plyo box balancing on one leg.

  2. She is mid-descent: right knee and hip bending into a one-leg squat on the box edge, her left leg dangling straight down alongside the box face, arms forward for balance, torso leaning slightly over the working leg.

    Step 2 of 5

    Squat down on your support leg, letting your free leg dangle alongside the box.

  3. She sits in the deep one-leg squat at the box edge: right knee and hip fully flexed over the planted foot, her left leg dangling free straight down beside the box above the floor, torso inclined forward, arms ahead for balance.

    Step 3 of 5

    Continue the squat to depth on the support leg with the free leg still dangling clear of the floor.

  4. She is mid-rise: right leg driving the body back up on the box edge, knee and hip extending, her left leg still dangling beside the box, arms out for balance, torso lifting tall.

    Step 4 of 5

    Push up again through the support leg back to the balanced standing start.

  5. She stands balanced on the edge of the plyo box on her right leg: right foot planted near the box edge, knee soft, torso tall, arms slightly out for balance, the left leg held beside the right above the floor.

    Step 5 of 5

    Stand on the edge of the plyo box balancing on one leg.

Safety Information

Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. The free leg dangles alongside the box rather than extending forward; the one-leg balance on a box edge needs a controlled tempo, not a drop. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.