Legs
1 Leg Box Squat
A foundational lower-body movement to build unilateral strength, balance, and controlled eccentric power.
How to perform.
Follow the sequence — setup is half the lift.
Stand facing away from a sturdy box, bench, or chair with your feet hip-width apart.
Lift one foot off the ground and extend it slightly forward while maintaining your balance on the plant leg.
Hinge at the hips and slowly lower your body toward the box by bending your standing knee.
Keep your chest upright and your core engaged as your glutes make light contact with the surface of the box.
Drive through the heel of your standing foot to return to the starting upright position without using momentum.
Complete all repetitions on one leg before switching to the other side.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the standing knee to collapse inward toward the midline.
- Flopping onto the box rather than maintaining control through the entire descent.
- Using the non-working leg to kick off the ground for assistance.
- Rounding the lower back significantly during the bottom of the movement.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.