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.
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