Heatsy

Single-Leg Box Squat

Also known as: One-Leg Box Squat, Single-Leg Squat to Box, Box Pistol, 1 Leg Box Squat, Single-Leg Squat to Bench, One-Leg Squat to Bench, Single-Leg Bench Squat

Body region

Muscles

Main

Helps

Holds

Equipment

Technique

  1. Stand on one leg with your back to a box or bench, about a step away, the other leg held slightly forward.
  2. Reach the arms forward for balance and sit the hips back.
  3. Lower slowly until you lightly touch the box.
  4. Stand back up on the same leg without rocking; switch legs after the set.

Cues

  • Use a higher box to start and lower it as you get stronger.
  • Keep the working knee in line with the second toe.

Common mistakes

  • Dropping onto the box.
  • Letting the knee collapse inward.
  • Rocking back and swinging up with momentum.

Alternatives

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