Stand in front of a box holding a kettlebell against your chest.
Lift one foot slightly off the floor in front of you.
Brace your core and keep your chest lifted.
Balance on your working leg.
Push your hips back and slowly lower toward the box.
Lightly sit onto the box while maintaining tension.
Keep your knee tracking in line with your toes.
Drive through your heel to stand back up.
Maintain balance throughout the movement.
Complete all repetitions before switching legs.
PT Will Duru’s Perspective
The kettlebell box single-leg squat is one of the best exercises for developing lower-body strength, balance, and control.
I often use this exercise with clients because it exposes strength imbalances between the left and right leg while building confidence in single-leg movement patterns.
The box provides a target and helps you control the depth of the squat, making the exercise more accessible than a full pistol squat while still delivering many of the same benefits.
Add this exercise to your training if you want stronger glutes, quadriceps, and improved balance. It can also help improve athletic performance by developing stability and force production on one leg at a time.
About PT Will Duru
PT Will Duru is a Personal Trainer, Founder of the 12REPS strength training app, and holds a Sport and Exercise Science BSc (Hons).
Will has been featured in Men’s Health, The Times, The Telegraph, The Sun, Men’s Fitness, Coach, and i Newspaper.
Exercise Benefits
Improves single-leg strength
Builds glute and quadriceps development
Enhances balance and coordination
Helps identify and correct muscular imbalances
Develops knee and hip stability
Improves athletic performance and movement control
Strengthens the core during unilateral movement patterns
Frequently Asked Questions
Is the kettlebell box single-leg squat good for beginners?
Yes. The box helps control squat depth and makes the movement easier to learn than a traditional pistol squat.
What muscles does the kettlebell box single-leg squat work?
It primarily targets the quadriceps, glutes, hamstrings, adductors, calves, and core.
How low should I squat?
Lower until you lightly touch the box while maintaining good posture and control.
Can this exercise improve balance?
Yes. Training one leg at a time challenges stability and helps improve balance and coordination.
How many reps should I perform?
Most people benefit from 8 to 12 repetitions per leg for strength and muscle development.