Single Leg Box Squat
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Hip Hinge
Lower Body Strength
Balance and Stability
Unilateral Movement
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Sturdy Box or Bench
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Intermediate
Overview
The Single Leg Box Squat is a unilateral lower body strength exercise performed from an elevated position. Standing on a box allows the non-working leg to drop down and lightly touch the ground behind the box, increasing hip hinge demand and posterior chain activation while enhancing control and balance.
Muscles Worked
PRIMARY:
Gluteus maximus
Quadriceps
SECONDARY:
Hamstrings
Core stabilizers
Adductors
Erector spinae
STEP-BY-STEP INSTRUCTIONS
Stand on a box or platform on one leg, keeping your chest tall and core braced.
Allow the non-working leg to reach behind the box as you begin to lower into a squat.
Hinge deeply at the hips and bend the standing leg to control the descent.
Lightly touch the floor with the toes of the non-working leg, but don’t let it rest on the ground.
Press through the heel of the standing leg and return to the start with control.
Repeat for all reps before switching legs.
Benefits
Develops single-leg strength and hip stability
Emphasizes posterior chain engagement through deep hinging
Improves balance and proprioception
Useful progression for pistol squats or unilateral athletic tasks
COACHING CUES
Reach the back leg gently to tap the floor
Hinge through the hips, not just the knee
Keep your chest lifted and your core braced
Push through your heel to stand tall
Notes
This movement strengthens and balances each leg independently, while the hip hinge pattern and rear-leg tap improve glute targeting and dynamic control. Great for athletic performance, joint health, and posterior chain development.