Legs / Beginner / Compound (multi-joint)

Single-Leg High Box Squat

A bench exercise for the quads, with the glutes and hamstrings assisting.

At a glance

Primary

Quads

Secondary

Glutes, Hamstrings

Equipment

Bench

Movement pattern

Single-leg / lunge, Squat

Level

Beginner

Type

Legs, Compound (multi-joint), One side at a time, Balance / unstable

How to do it

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.

Common mistakes

• ✗ Collapsing into the bottom with the knee caving in.

  Why it hurts: All body weight rests on one knee at end range, twisting it and loading the ligaments.

  ✓ Instead: Build up with box pistols to a height you control, keeping the knee over the middle toes.

• ✗ Heel lifting off the floor.

  Why it hurts: Weight shifts onto the forefoot and the knee takes the load.

  ✓ Instead: Hold a light counterweight in front of you, or put a small plate under the heel while ankle mobility improves.

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