Single-Leg High Box Squat
How to do the Single-Leg High Box Squat
- 1
Position a box in a rack. Secure a band or rope in place above the box.
- 2
Standing in front of it, step onto the box to a full standing position, letting your other leg remain unsupported. Hold onto the band for balance
- 3
. Continue stepping up and down on the same leg before switching to the opposite side.
How to program the Single-Leg High Box Squat
Sets and reps
As a compound movement, the Single-Leg High Box Squat responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Single-Leg High Box Squat is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Single-Leg High Box Squat work?
The Single-Leg High Box Squat primarily targets the Quadriceps. It also recruits the Glutes, Hamstrings as supporting muscles.
What equipment do I need for the Single-Leg High Box Squat?
You need Other. Difficulty level: Beginner.
How many sets and reps of the Single-Leg High Box Squat should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
