Single-Leg Box Squat Guide: How to Do Single-Leg Box Squats

Single-leg box squats are a bodyweight exercise designed to deliver a powerful core and lower-body workout. A single-leg box squat is a great leg exercise for runners or anyone looking to build leg strength—particularly in the hamstrings and quadriceps. The range of motion involves standing on one leg and dropping your hips down into a squat position until your glutes rest on top of a plyometric box.

This single-leg training exercise isolates your hamstrings one leg at a time, allowing you to switch legs at your desired pace. Once you've mastered single-leg box squats, consider trying other bodyweight squat variations, such as pistol squats, Bulgarian split squats, or goblet squats.

There are several notable benefits to practicing single-leg box squats.

1. 1. Single-leg box squats help you develop coordination. When performed correctly, single-leg box squats challenge your coordination. The outcome is better stability in your legs and core muscles.
2. 2. Single-leg box squats can help prevent knee pain. Strengthening your hamstrings is one of the most effective ways to stabilize your knees and prevent knee pain.
3. 3. Single-leg box squats promote core strength. Your upper body is engaged through the entire range of motion as your abdominal muscles activate during the squat.

Single-leg box squats and regular squats share a similar range of motion and are both useful in a strength-training program. However, there are a couple of notable differences.

• Unilateral vs. bilateral: As a one-leg squat variation, single-leg box squats are a unilateral exercise. A regular squat involves both feet firmly planted on the ground, making it a bilateral exercise.
• Equipment vs. no equipment: Single-leg box squats have you rest on a plyometric box or chair at the bottom of the movement, whereas regular squats do not.

For single-leg box squats, begin by performing 2–3 sets of 5–10 repetitions on each leg. Choose your sets and repetitions based on your ability to maintain good technique throughout.

1. 1. Place a plyometric box or bench behind you. The height of the plyometric box should allow your knees to be at a 90-degree angle when you sit on the box.
2. 2. Stand with your feet shoulder-width apart and lift one foot slightly off the ground. Your posture should be tall, with your feet slightly more than hip-width apart and a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position.
3. 3. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. Evenly distribute your weight and grip the floor with your foot to create a stable position.
4. 4. Straighten your arms in front of your body. Rotate your shoulders outward to engage your lats and upper back. Pre-tension your shoulders and hips, and engage your core. Your ribs should be down and your pelvis should be slightly tucked. All reps should begin from this starting position.
5. 5. While maintaining your alignment, begin the downward movement by bending your hip, knee, and ankle of your working leg. Lower until your glutes contact the plyometric box. The weight on your foot should be evenly distributed.
6. 6. While maintaining full-body tension, pause on the box to eliminate using momentum.
7. 7. To begin the upward movement, push the foot of your working leg into the ground to initiate standing up. As you begin to stand up, keep your chest high, squeeze your glute, and allow your knee to straighten and your hip to travel forward.
8. 8. As you finish the movement, squeeze your glute and quadricep while maintaining a neutral spine. At the end of each repetition, your shoulders should finish directly over the hips. Imagine that your pelvis is a bucket filled with water and you’re attempting not to spill any of it.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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