Single-Leg Pistol Squat to Box

Default prescription & biomechanics

Primary muscles

Quadriceps, Glutes

Secondary muscles

Core, Hamstrings, Calves

Equipment

Bodyweight

Movement pattern

Squat (Push force)

Difficulty

Intermediate

Working rep range

6-10 reps per set

Between-set interval

90 seconds rest

Intensity & MET

Moderate (5.2 MET)

Step-by-step coaching cues

1. Stand in front of a bench or box on one leg with your other leg extended forward.
2. Control your descent over 3 seconds until your glutes lightly tap the box without plopping down.
3. Drive through your standing mid-foot to stand tall.

Joint & safety considerations

Filtered for Knee sensitivity. When you flag knee sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.

Biomechanical alternatives & swaps

Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.

Exercise	Relationship	Equipment
45-Degree Sled Leg Press	Machine swap	Machine
Barbell Box Squat	Barbell swap	Barbell
Dumbbell or Kettlebell Goblet Squat	Dumbbell swap	Dumbbell
Kettlebell Clean & Front Rack Squat	Kettlebell swap	Kettlebell
Resistance Band Front-Racked Squat	Bands swap	Bands
Barbell Back Squat	Barbell swap	Barbell

From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.