Split Squat With Low Box

Muscles worked

Setup

1. Place a low box or step (4-6 inches high) on a non-slip surface.
2. Place your lead foot firmly in the center of the box, ensuring the entire foot is supported.
3. Step your trailing leg back into a long stance, balancing on the ball of the foot.
4. Engage your core and maintain an upright or slightly forward-leaning torso with hands at your sides.

How to do it

1. Inhale and lower your hips vertically by bending both knees until your back knee is just above the floor.
2. Ensure the back knee drops lower than the level of the box to maximize the range of motion.
3. Exhale and drive through the heel of the front foot to return to the starting position.
4. Maintain a controlled 2-second descent and a 1-second forceful ascent.

Form checklist

• Keep the front knee aligned with the second toe, avoiding internal collapse.
• Ensure the front heel remains glued to the box throughout the entire movement.
• Maintain a neutral spine and avoid excessive arching in the lower back.
• Distribute the majority of your weight (about 70%) on the front leg.

Pro tips

• Lean your torso slightly forward to increase the stretch and recruitment of the gluteus maximus.
• Think about 'pushing the box away' from you as you ascend to better engage the quadriceps.
• Pause for one second at the bottom of the rep to eliminate momentum and challenge hip stability.

Make it harder

• Slow down the eccentric (lowering) phase to 4 seconds to increase time under tension.
• Incorporate a '1.5 rep' style by going all the way down, coming halfway up, going back down, and then standing fully.

Frequently asked

What muscles does the split squat with low box work?

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

What equipment do you need for the split squat with low box?

The split squat with low box requires no equipment — just your body weight.

Is the split squat with low box good for beginners?

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

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