Single-Leg High Box Squat
The Single-Leg High Box Squat is a beginner compound movement that activates 3 muscle groups simultaneously. It primarily targets the Quadriceps, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The quadriceps handles the primary load during this movement. The glutes and hamstrings assist as stabilizers throughout the range of motion.
How to Single-Leg High Box Squat
- 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
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Single-Leg High Box Squat work?
The Single-Leg High Box Squat primarily works the Quadriceps. Secondary muscles include the Glutes, Hamstrings, which assist during the movement.
Is the Single-Leg High Box Squat good for beginners?
Yes, the Single-Leg High Box Squat is suitable for beginners. Start with light weight to master the 3-step form before adding load.
What equipment do I need for the Single-Leg High Box Squat?
You need other to perform the Single-Leg High Box Squat. Most commercial gyms will have this available.
Track your estimated one-rep max over time. Use our 1RM calculator to see where you stand, or let RepStack compute it automatically after every set.
Track Your Progress
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