Alternating pistol box squats

Primary muscle group(s): Glutes & Hip Flexors, Quadriceps

Secondary: Abs, Calves, Hamstrings

Instructions:

Prep: Find a box or surface with a height set for your difficulty (lower is more difficult). The box can be anything, like a sofa or chair. Any surface you can get yourself down to.

Position yourself in front of your box, standing straight with your feet hip width apart, arms fully extended and your hands by your sides.
Raise your left foot from the floor, extending your leg out in front of you.
As you do so, raise both arms out in front of you in a smooth arc for balance.
In a controlled movement, lower your body toward the floor by bending your right knee while pushing your hips back as if sitting down in a chair.
Continue this downward movement until your right thigh is parallel to the floor and your hips touch a box behind you.
Return to the start position by pushing down through your right heel and straightening your leg. Lower your arms to the start position as you do so.
Repeat.

Beginners

This exercise can be completed by placing your hand on a chair, bench, parallel bar or other support to one next to you. Use a higher box and reduced range of motion as needed.