Contralateral Single Leg Dumbbell Box Squat
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Hip Hinge
Lower Body Strength
Balance and Stability
Unilateral Movement
Posterior Chain
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Sturdy Box or Bench
One Dumbbell
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Advanced
Overview
The Contralateral Single Leg Box Squat challenges single-leg strength, stability, and control. By holding a dumbbell in the hand opposite the working leg, this movement introduces rotational demand and increases glute and core engagement. It’s ideal for advanced lifters looking to correct imbalances, strengthen through full range of motion, and improve lower body control.
Muscles Worked
PRIMARY:
Gluteus maximus
Quadriceps
Hamstrings
SECONDARY:
Core stabilizers
Erector spinae
Adductors
STEP-BY-STEP INSTRUCTIONS
Stand tall on a stable box or bench, holding a dumbbell in the hand opposite the working leg.
Shift weight onto one leg, keeping the non-working foot hovering off the side of the box.
Hinge at the hips, allowing your chest to lean forward slightly to initiate a squat.
Slowly lower yourself until the hovering foot lightly touches the ground behind the box.
Press through the heel of the standing leg to return to the start position.
Perform all reps on one leg, then switch sides.
Benefits
Enhances glute and quad strength unilaterally
Builds control and stability through hip and knee
Improves core engagement via contralateral loading
Corrects lower body strength imbalances
Excellent for athletic development and return-to-sport
COACHING CUES
Hinge your hips back as you descend
Keep your knee tracking in line with your toes
Don’t let the torso collapse-maintain long spine
Tap the ground softly and drive back up with control
Engage your core to resist rotation from the offset weight
Notes
The Contralateral Single Leg Box Squat develops single-leg strength, balance, and hip control. It targets key stabilizers and improves symmetry while challenging coordination through a contralateral load. A powerful addition for anyone seeking glute and quad development with a functional edge.