Single-Leg High Box Squat
Single-Leg High Box Squat is a beginner-level compound in the strength category that primarily works the quads. It also recruits the glutes and hamstrings. It is performed with other equipment.
How to do it
- 1Position a box in a rack. Secure a band or rope in place above the box.
- 2Standing in front of it, step onto the box to a full standing position, letting your other leg remain unsupported. Hold onto the band for balance
- 3. Continue stepping up and down on the same leg before switching to the opposite side.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.