Single-Leg High Box Squat

A single-leg squat movement performed on an elevated box, reducing range of motion and balance demands. Excellent for building unilateral leg strength and body awareness with band or rope support.

Instructions

1. Position a sturdy box at approximately knee or mid-thigh height in a power rack or secure area.
2. Anchor a band or rope in place above the box for balance support.
3. Stand facing the box, approximately 12 inches away from it.
4. Step up onto the box with one leg, reaching full standing position with that leg.
5. Hold onto the band or rope lightly for balance as you step up.
6. Keep your other leg unsupported below you, off the ground.
7. Step back down to the floor and reset for the next repetition.
8. Complete all repetitions on one leg before switching to the other.

Tips

• Start with a higher box to reduce the range of motion and build confidence.
• The band or rope provides light balance support; use minimal assistance from it.
• Maintain an upright torso and core engagement throughout the movement.
• Focus on driving through the heel of your working leg.
• Perform 8-12 reps per leg; this is an excellent movement for unilateral strength.
• Progress by lowering the box height to increase difficulty and range of motion.