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Exercises › Quads › Single-Leg High Box Squat

Single-Leg High Box Squat

Single-Leg High Box Squat is a beginner compound exercise that mainly works your quads, with help from your glutes and hamstrings.

💪 Quads🏋️ Other📈 Beginner🔗 Compound🎯 3-5 sets of 5-10 reps
Single-Leg High Box Squat: starting position
Starting position
Single-Leg High Box Squat: end position
End position

How to do the 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.

Muscles worked

Primary: QuadsSecondary: GlutesSecondary: Hamstrings

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Single-Leg High Box Squat alternatives

Exercises that train the same main muscle, including options with other equipment.

SquatBarbell · BeginnerGoblet SquatDumbbell · BeginnerLeg PressMachine · BeginnerBodyweight SquatBodyweight · BeginnerCable DeadliftsCable · BeginnerWeighted SquatOther · Intermediate

FAQ

What muscles does the single-leg high box squat work?

It mainly works your quads; your glutes and hamstrings assist.

How many sets and reps of single-leg high box squat should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the single-leg high box squat good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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