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Exercise handout — move better, feel better.
Single-Leg Squat to Box (Alignment Focus)
Single-leg squat to box with focus on preventing knee collapse and building rotation control.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
chair, step_box
Home Options
- step or plyo box
- step or plyo box + chair
No equipment? Try: Chair, Bench
Dosage
3
Sets
6
Reps / Time
60 sec
Rest
3 down / 2 up
Tempo
Step-by-Step Guide
Set up
- Stand on one leg in front of box or chair
- Other leg slightly forward
- Arms out for balance
No image for this step. Follow the written instruction.
Step 1 of 4
Lower slowly by bending stance leg
No image for this step. Follow the written instruction.
Step 2 of 4
Keep knee tracking over 2nd-3rd toe
No image for this step. Follow the written instruction.
Step 3 of 4
Touch box lightly with glutes
No image for this step. Follow the written instruction.
Step 4 of 4
Drive through heel to stand
Breathing
- Inhale as you lower
- Exhale as you stand
Form Cues
- Knee stays over toes - no caving
- Control the descent
- Light touch, then stand
- Drive through heel
Common Mistakes to Avoid
- Knee collapsing inward
- Dropping onto box
- Losing balance
- Torso falling forward
Safety Information
Master knee alignment before progressing. Stop if knee pain.
Progressions
Lower box, add weight, remove support
Regressions
Higher box, use support, split squat instead
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.