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Single-Leg Box Squat

IntermediateStrengthTier T2

Sit back onto a box using one leg. Develops single-leg strength with support at the bottom.

Targets: Knee
Muscles: Quadriceps, Gluteus Maximus

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: Bench, Sturdy chair

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

3 sec down / 2 sec up

Tempo

Step-by-Step Guide

Set up

  • Stand facing away from a box or chair
  • Lift one foot slightly off floor
  • Arms out in front for balance

  1. No image for this step. Follow the written instruction.

    Step 1 of 4

    Push hips back and lower toward the box

  2. No image for this step. Follow the written instruction.

    Step 2 of 4

    Keep standing knee tracking over toes

  3. No image for this step. Follow the written instruction.

    Step 3 of 4

    Lightly touch the box with your glutes

  4. No image for this step. Follow the written instruction.

    Step 4 of 4

    Push through heel to return to standing

Breathing

  • Inhale as you lower
  • Exhale as you stand

Form Cues

  • Control the descent - don't plop
  • Just touch, don't sit and rest
  • Knee stays stable, doesn't cave
  • Drive through the whole foot to stand

Common Mistakes to Avoid

  • Plopping onto the box
  • Knee caving inward
  • Using the box to rest and push off
  • Leaning too far forward

Safety Information

Challenging exercise. Ensure good alignment before progressing.

Progressions

Lower box, add weight, remove box entirely (pistol squat)

Regressions

Higher box, use fingertip support, partial depth

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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.