The single leg box squat might not look impressive at first glance. One leg, a box or bench, and a controlled slow sit down. Then you try it. Very quickly, it becomes clear where strength, balance, and control are missing. That’s exactly why we like it. This exercise is honest, effective, and carries over to real life and sport. This week we’re exploring the benefits of and how to properly do a single leg box squat.
What Is the Benefit of a Box Squat?
You’re probably thinking OK, I get it. Squats are important and I understand that. Where does the box come in? A box squat gives you a consistent depth target and removes guesswork from the movement. The box helps you control how far you sit back and keeps each rep intentional. Pausing on the box reduces momentum and forces your muscles to do the work instead of relying on a bounce.
Why Single Leg?
We all have asymmetries, but some are easier to tell than others. Doing regular squats where we’re using both legs allows us to “cheat”. Not intentionally of course, but oftentimes we end up pushing through one leg more than another. By using just a single leg that ability to “cheat” gets taken out of the equation. Single leg box squats challenge strength, control, balance, and mobility all while improving body awareness, and balance. That makes it a powerful tool for athletes, runners, and anyone looking to move better and feel stronger.
How Do You Do a Single Leg Box Squat Correctly?
To perform a single leg box squat, start with a box height that allows you to maintain control throughout the movement. Stand on one leg while the opposite leg stays extended and off the floor just in front of you. Slowly hinge from your hips, sitting back until you lightly touch the box, avoiding any collapse or hard contact. Pause briefly, then stand back up using only the working leg. Keep your chest tall, allow the knee to track over your toes, and move with control on both the way down and up. If form breaks down, raise the height of the box and focus on quality over depth.
Watch Our How To Video:
The single leg box squat may look simple, but it builds strength that transfers directly to sport, daily movement, and long-term joint health. When done well, it reinforces control where it matters most! Add this into your warm up or workout regularly to see real results!
Knees wobbling everywhere during Box Squats?
If your knee dives in, shifts out, or just doesn’t feel steady, your body is needs a little more support.
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