Single Leg Low Box Squat

Muscles worked

Setup

1. Stand facing away from a low box or step (approximately 6-12 inches high).
2. Lift one foot off the floor, extending it slightly forward to act as a counterbalance.
3. Plant the working foot firmly, distributing weight evenly across the heel and the ball of the foot.
4. Engage your core and extend your arms forward at shoulder height for stability.

How to do it

1. Inhale and slowly lower your hips toward the box by hinging at the hips and bending the working knee.
2. Control the descent for a 3-second count until your glutes lightly touch the box without shifting your weight onto it.
3. Exhale and drive forcefully through the heel of the working leg to return to a full standing position.
4. Complete all repetitions on one leg before switching to the other side.

Form checklist

• Keep the knee of the working leg tracking directly over the middle of the foot; do not let it cave inward.
• Maintain an upright chest and a neutral spine throughout the entire movement.
• Avoid 'plopping' onto the box; maintain muscular tension even at the bottom of the squat.
• Keep the non-working foot from touching the floor until the set is complete.

Pro tips

• Focus on 'rooting' your foot into the ground by gripping with your toes to enhance balance and power output.
• Think about pushing the floor away from you rather than just standing up to maximize glute and quad recruitment.

Make it harder

• Hold a light dumbbell or kettlebell at chest height in a goblet position to increase the load.
• Slow down the eccentric (lowering) phase to 5 seconds to increase time under tension.

Frequently asked

What muscles does the single leg low box squat work?

The single leg low box squat primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the single leg low box squat?

The single leg low box squat requires no equipment — just your body weight.

Is the single leg low box squat good for beginners?

The single leg low box squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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• Alternate Knee Cross Over Sit Against WallIntermediate · calves, glutes, hamstrings, and quadriceps