1 leg Box squat
EquipmentBlock
TypeCompound
DifficultyIntermediate
Primary:Quadriceps
Secondary:Hamstrings, Glutes, Hip Muscles
Tertiary:Core
Stabilizer:Upper Back, Calves
📋 How to Perform
- Set a box or bench behind you at a height where your knee bends to about 90 degrees when seated.
- Stand a short step in front of it, feet hip-width apart, arms reaching forward for balance.
- Shift your weight onto one leg and lift the other foot a few inches off the floor in front of you.
- Sit your hips back and down on the standing leg until you lightly touch the box.
- Keep the standing knee in line with your middle toes and your heel down.
- Drive through your whole foot to stand back up without swinging the free leg.
- Finish all reps on one leg, then switch.
⚠️ Common Mistakes to Avoid
- Dropping onto the box at the bottom, which loses control and jolts the hips and spine.
- Swinging the arms or lifted leg to stand up, which uses momentum instead of the working leg.
- Letting the lifted leg drop and tap the floor, which takes load off the working leg.
