FlexBox Pistol Squats (Chair)
Muscles worked
- Gluteus Maximus
- Vastus Lateralis
- Vastus Medialis
- Rectus Femoris
- Vastus Intermedius
- Gluteus Medius
- Adductor Magnus
- CategoryLegs
- Default target3 sets × 6–10 reps per side
- EquipmentBodyweight, Chair
- Movement patternLunge
- Training stylesStrength, Hypertrophy
Technique
Setup
Brace a sturdy chair against a wall so it cannot slide and stand a short step in front of it, facing away. Shift your weight onto one foot, lift the other just off the floor in front of you, and reach your arms forward for balance.
Movement
Sit back and down on the standing leg until your glutes lightly touch the front edge of the seat, without relaxing onto it. Drive through the whole foot to stand back up with the free leg still off the floor. Finish all reps, then switch legs.
Form Tip
Keep the standing knee tracking over your toes and the heel flat; touch the seat and rise, rather than sitting down and rocking to get up.
Increase Difficulty
Use a lower seat, or pause for 2 seconds just above the seat on every rep.
Decrease Difficulty
Use a higher seat or add a firm cushion, or hold a door frame lightly with one hand for balance.