Single-leg box squat
The single-leg box squat is an effective bodyweight exercise that focuses on the lower body muscles like the quads, glutes, and hamstrings. It is similar to a pistol squat, although you sit onto a box rather than going all the way down. This enables you to choose a depth that is comfortable for your mobility and ability. It is a great way for beginners to build strength in their legs, as you can adjust the reps according to your individual goals. If you are looking to gain muscle, try higher reps, and if you are looking to increase strength, try lower reps such as 5-8 per leg.
Type:
Strength
Muscles Used:
Quadriceps
Level:
Intermediate
Equipment:
Body Only
Benefits Of This Exercise
- The single-leg box squat is an effective bodyweight exercise that focuses on the lower body muscles such as the quads, glutes, and hamstrings.
- It is a great way for beginners to build strength, as you can adjust the reps to your individual goals higher reps to gain muscle, and lower reps (5-8) to increase strength.
- Builds muscle and strength in the quads and glutes.
- Challenges and improves balance.
- Box height can be adjusted to suit the user's ability level.
- It is an effective alternative to pistol squats, skater squats, or other advanced bodyweight squat variations.
Step by Step Instructions For Single-leg box squat
- Choose a bench or box that allows your knee to be bent at a 90-degree angle when you sit on it. Stand 6-12 inches in front of the box, with your feet hip-width apart and your knees slightly bent. Keep your arms down by your side or out in front of you for stability.
- Select your dominant leg as your stationary leg. Fully extend your opposite leg and raise it 6-8 inches off the ground in front of you. This will be your starting position.
- Bend at the knee of your stationary leg and push your hips and butt back as you begin to descend towards the box. Keep your other leg hovering off the ground.
- Continue descending until your butt gently touches the box. Do not fully sit on the box. Immediately push through your heels and return to the starting position.
- Repeat the exercise for the recommended number of repetitions and then switch legs.
Warm Up Tips
- Start with a general warm-up routine to increase blood flow and warm up your muscles. This can include jogging in place, jumping jacks, or dynamic stretches.
- Perform some hip mobility exercises to prepare your hips for the single-leg box squat. This can include hip circles, leg swings, or hip flexor stretches.
- Do some bodyweight squats to activate your leg muscles and get them ready for the single-leg box squat. Focus on proper form and technique.
- Perform some glute activation exercises such as glute bridges or clamshells to activate your glute muscles. This will help with stability and strength during the single-leg box squat.
- Finally, practice the single-leg box squat with just your bodyweight to get a feel for the movement and ensure proper form. Start with a few repetitions on each leg before moving on to weighted variations.
Single-leg box squat Safety Tips
- Choose the right bench or box: Make sure the bench or box you choose allows your knee to be bent at a 90-degree angle when you sit on it. This will help maintain proper form and prevent strain on your joints.
- Maintain a stable stance: Stand with your feet hip-width apart and your knees slightly bent. This will provide a stable base and improve your balance during the exercise. Keep your arms down by your side or out in front of you for added stability.
- Start with your dominant leg: Use your dominant leg as your stationary, working leg. Fully extend your opposite leg and raise it 6-8 inches off the ground straight in front of you. This will be your starting position.
- Focus on proper form: As you descend towards the box, make sure to push your hips and butt back. Keep your stationary leg bent at the knee and hover your other leg off the ground. This will engage your lower body muscles effectively and prevent any unnecessary strain.
- Control your descent: Lower yourself until your butt gently touches the box. Avoid plopping down onto the box, as this can put excessive pressure on your joints. Maintain control throughout the movement.
- Push through your heels: To return to the starting position, push through your heels and engage your glutes and quads. This will help you maintain stability and prevent any strain on your knees.
Incorporating Into Other Workouts
One way to incorporate the single-leg box squat into your workouts is by including it as a lower body exercise on leg day. Here's an example of how you can incorporate it into a workout routine:
1. Warm up with 5-10 minutes of light cardio and dynamic stretches.
2. Perform compound exercises such as squats, deadlifts, or lunges to target multiple muscle groups in the lower body.
3. After completing the compound exercises, move on to the single-leg box squat.
4. Start by choosing a box or bench that allows your knee to be bent at a 90-degree angle when you sit on it.
5. Stand 6-12 inches in front of the box with your feet hip-width apart and your knees slightly bent.
6. Choose your dominant leg as your stationary leg and fully extend your opposite leg, raising it 6-8 inches off the ground in front of you.
7. Bend at the knee of your stationary leg, push your hips and butt back, and begin to descend towards the box. Keep your other leg hovering off the ground.
8. Continue descending until your butt gently touches the box, then immediately push through your heels and return to the starting position.
9. Repeat the exercise for the recommended number of repetitions, then switch legs.
10. Finish your leg day workout with additional exercises such as calf raises, hamstring curls, or glute bridges to target specific muscle groups in the lower body.
11. Cool down with static