Single-Leg Box Squat

Quads, Glutes, HamstringsBox

Unilateral exercise targeting legs and glutes using a box to build quad strength, improve balance, and protect joint stability by controlling depth.

How to do it

1Stand one step in front of the box facing away, shifting your weight onto one leg.

2Extend your non-working leg out front or bend it slightly while keeping your chest high.

3Push your hips back and bend your standing knee, lowering until your glutes lightly tap the box.

4Pause briefly at the bottom without relaxing your core or leg muscles.

5Drive through your standing heel to push back up to the start.

Common mistakes

Dropping heavily onto the box, unloading tension and sending shock up your spine.

Letting your standing knee cave inward, straining knee ligaments.

Lifting your heel off the floor, shifting weight forward onto your toes and straining the knee.

Breathing

Inhale as you sit back toward the box. Exhale as you drive back up.

Make it harder or easier

Use a higher box or tap your free foot on the floor to make it easier, or use a lower box and hold weight to make it harder.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.