Legs
1 Leg Box Squat
Build single-leg strength and balance with controlled, unilateral loading.
How to perform.
Follow the sequence — setup is half the lift.
Stand facing a sturdy box or bench at knee height, feet hip-width apart, with your weight evenly distributed.
Shift your weight onto your left leg and lift your right foot slightly off the ground, keeping it ready to tap the box behind you.
Bend your left knee and hinge at the hips, lowering your body in a controlled motion while keeping your chest upright and core braced.
Lightly tap your right heel on the box behind you, using it for minimal balance support rather than pushing through it.
Drive through your left heel and extend your left leg to stand back up to the starting position.
Complete all reps on one leg, then switch sides and repeat with the right leg supporting your weight.
Rest 60-90 seconds between legs before moving to the next set.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Leaning too far forward or rounding your lower back instead of maintaining an upright torso.
- Pushing heavily off the box with your rear leg, which defeats the single-leg training stimulus.
- Allowing your knee to cave inward (valgus collapse) instead of tracking over your toes.
- Moving too quickly through the descent and losing control of the movement.
- Placing the box too high or too low, making the range of motion awkward or limiting.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.