How high should the box be?

Start with a box height that allows you to maintain a neutral spine and proper knee alignment; generally, a height where your thigh is parallel to the floor is a standard benchmark.

What if I cannot balance on one leg?

You can regress the movement by lightly resting the heel of your non-working leg on the floor for stability, or by using a taller box to reduce the range of motion.

Is this exercise better for hamstrings or quads?

While it targets the entire leg, sitting back into the box emphasizes the posterior chain, specifically the hamstrings and glutes, compared to a standard vertical squat.

How to Do a 1 Leg Box Squat | Single Leg Strength Guide

Master the 1 leg box squat to improve hamstring strength, stability, and balance. Step-by-step instructions and common mistakes for this bodyweight movement.

How to Perform

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

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

Primary movers

Hamstrings

Stabilizers

Glutes
Quads
Adductors
Core

Related Guides

Hamstrings · Legs