Single Leg Dumbbell Box Squat
-
Hip Hinge
Lower Body Strength
Balance and Stability
Unilateral Movement
-
Sturdy Box or Bench
Two Dumbbells
-
Intermediate to Advanced
Overview
The Single Leg Dumbbell Box Squat builds on the bodyweight variation by introducing external load with a dumbbell in each hand. Performed from an elevated surface, this movement enhances glute and quad strength, challenges core stability, and reinforces control through unilateral loading. The non-working leg reaches behind the box during the descent.
Muscles Worked
PRIMARY:
Gluteus maximus
Quadriceps
SECONDARY:
Hamstrings
Core stabilizers
Adductors
Erector spinae
STEP-BY-STEP INSTRUCTIONS
Stand tall on a sturdy box holding one dumbbell in each hand by your sides.
Shift your weight to one leg, bracing your core.
Slowly lower your body by hinging at the hips and bending the standing leg.
Extend the non-working leg behind the box, tapping the floor with control.
Keep your chest tall and dumbbells steady throughout the movement.
Push through the heel of your standing leg to return to the top.
Complete all reps on one leg, then switch.
Benefits
Adds intensity and resistance for advanced strength gains
Enhances unilateral coordination and balance
Targets glutes and quads with added posterior chain recruitment
Builds total lower body and core strength for athletic movements
COACHING CUES
Let the non-working leg reach behind the box but don’t rest it on the ground
Hinge through your hips first, not your knee
Maintain control of the dumbbells so they don’t pull your shoulders down
Drive through the heel and squeeze your glutes at the top
Notes
This advanced single-leg variation develops strong, stable, and resilient lower body mechanics while reinforcing hip hinge coordination under load. Ideal for strength progressions, injury prevention, and functional performance.