Single-Leg Box Squat

PT Will Duru’s Perspective

The single-leg box squat is a great exercise for building lower-body strength, balance, and control.

I like this movement because the box gives you a clear target, which makes the exercise easier to learn than a full pistol squat.

It also helps expose strength differences between your left and right leg.

Add single-leg box squats to your training if you want stronger legs, better knee control, improved balance, and more confidence with single-leg movements.

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

• Builds single-leg strength
• Improves balance and coordination
• Strengthens the glutes and quadriceps
• Helps correct left-to-right imbalances
• Improves knee and hip control
• Supports athletic movement
• Builds confidence before pistol squats

Why Train Single-Leg Strength?

Single-leg training helps improve balance, control, and strength on each side of the body.

It can help:

• Improve lower-body stability
• Build stronger glutes and quads
• Support knee and hip control
• Reduce strength imbalances
• Improve athletic performance
• Improve walking, running, and climbing strength
• Build better movement confidence

What Type of Workout Does This Exercise Fit Into?

The Single-Leg Box Squat works well in:

• Leg workouts
• Glute workouts
• Lower-body workouts
• Balance training sessions
• Athletic performance programmes
• Bodyweight workouts
• Home workouts
• Functional strength programmes

Use it after your main lower-body strength exercise or as a progression toward pistol squats.

Sample Leg Workout Programme

Beginner Progression Workout

1. Bodyweight Squat – 3 sets × 12 reps
2. Bodyweight Step-Up – 3 sets × 10 reps per leg
3. Single-Leg Box Squat – 3 sets × 6-8 reps per leg
4. Glute Bridge – 3 sets × 12-15 reps

Intermediate Leg Workout

1. Barbell Back Squat – 4 sets × 6-10 reps
2. Single-Leg Box Squat – 3 sets × 8-10 reps per leg
3. Cable Straight Bar RDL – 4 sets × 8-12 reps
4. Walking Lunges – 3 sets × 12 reps per leg
5. Standing Calf Raises – 4 sets × 15-20 reps

12REPS Coach Recommendation

For most people, I would place Single-Leg Box Squats after your main squat exercise.

A balanced lower-body session could look like:

1. Barbell Back Squat
2. Single-Leg Box Squat
3. Cable Straight Bar RDL
4. Walking Lunges
5. Cable Kickback
6. Standing Calf Raises

Frequently Asked Questions

Is the single-leg box squat good for beginners?
It is better for beginners who already have basic squat strength and balance.

What muscles does the single-leg box squat work?
It mainly works the quadriceps, glutes, hamstrings, calves, adductors, and core.

How high should the box be?
Start with a higher box, then lower it as your strength and control improve.

Should I fully sit on the box?
No. Lightly touch the box while keeping tension in your working leg.

How many reps should I perform?
Aim for 6 to 10 controlled reps per leg.