Single-Leg High Box Squat
A single-leg squat standing on a high box, the free leg hanging off the side and lowering toward the floor. Builds single-leg quad strength and knee control through a range you can scale by box height.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Gluteus Medius
- Adductors
- Hamstrings
- Sets
- 3
- Reps
- 8–12 per leg
- Rest
- 60s
How to perform
Main muscles working (thicker lines)
Starting position
Stand on one foot on a sturdy high box with the other leg hanging free off the side. Hold a band or rope fixed overhead, or a rack upright, lightly for balance.
Brace and push your hips back as you bend the standing knee.
Lower the free foot toward the floor, keeping the standing knee over your toes.
Touch the floor lightly with the free heel without shifting weight onto it.
Drive through the standing foot to return to full standing on the box.
Complete all reps, then switch legs.
Breathing: Inhale as you lower, exhale as you stand.
Coaching tips
Tap, don't step
Knee over the middle toe
Hips level
Common mistakes
Pushing off the floor with the free leg
Standing knee caving inward
Hip on the free side dropping
Pulling on the band instead of using the legs
Safety notes
Use a stable box that cannot slide or tip.
Start on a lower box and raise it as your control improves.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.