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Single-Leg High Box Squat

Performed unilaterally with one leg to correct imbalances, this variation primarily targets your Quadriceps, with support from Glutes, Hamstrings. It requires box and is best suited to beginner lifters.

Beginner level · Equipment: Box · Compound · Push

Primary muscles: Quadriceps Secondary muscles: Glutes, Hamstrings

How to perform Single-Leg High Box Squat

  1. Step 1. Position a box in a rack. Secure a band or rope in place above the box.
  2. Step 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. Step 3. . Continue stepping up and down on the same leg before switching to the opposite side.

Frequently asked questions

Which muscles are primarily targeted during the single-leg high box squat?

This exercise is an isolation movement that primarily targets the quadriceps. The high box height reduces hip flexion, placing the majority of the mechanical tension on the front of the thigh.

What is a common form mistake to avoid during the descent?

Avoid letting the knee collapse inward or allowing the heel of the working foot to lift off the ground. Maintain a vertical shin and keep your weight distributed through the midfoot and heel for stability.

How should a beginner progress if they lack the balance for this move?

Beginners can hold onto a power rack or use a TRX suspension trainer for light assistance. Gradually reduce the hand support as balance and unilateral quad strength improve over time.

What is the ideal rep range for programming this exercise?

Perform 3 to 4 sets of 8 to 12 repetitions per leg to prioritize hypertrophy and stability. Use it as a secondary movement after heavy bilateral squats or leg presses.

How does the box height affect the difficulty of the movement?

A higher box shortens the range of motion, making the exercise easier and more quad-dominant. Lowering the box increases the demand on the glutes and requires greater ankle mobility.

Sample sets & reps for Single-Leg High Box Squat

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Quadriceps exercises

  • All Fours Quad Stretch — stretch
  • Alternate Leg Diagonal Bound — other
  • Barbell Full Squat — barbell
  • Barbell Hack Squat — barbell
  • Barbell Lunge — barbell

See all Quadriceps exercises →

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