How to do the Single-leg High Box Squat
Position a box in a rack. Secure a band or rope in place above the box.
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
. Continue stepping up and down on the same leg before switching to the opposite side.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 6–15 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add a rep or a harder variation next session.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
The front of your thighs straightens the knee. Squats, leg presses and lunges with deep knee bend build them; leg extensions isolate them.
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