Single-Leg Box Squat

oec:single-leg-box-squat

A unilateral bodyweight squat variation where you descend on one leg to sit briefly onto a box or bench before standing back up.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: 1 Leg Box Squat, One-Legged Box Squat, Single-Leg Pistol Squat to Box

How to do it

Stand 4 to 6 inches in front of a sturdy box or bench, facing away from it.
Shift your weight onto one leg and extend the non-working leg slightly forward off the floor.
Extend your arms forward at shoulder height to assist with counterbalance and brace your core.

Hinge slightly at the hip and bend your working knee to begin a slow, controlled descent.
Lower yourself under control until your hips gently contact the box without fully collapsing your posture or relaxing tension.
Pause for a brief moment on the box while keeping the free leg suspended off the floor.
Drive through the midfoot and heel of the working leg to extend the hip and knee, returning to a fully upright standing position.

Inhale as you lower onto the box; exhale forcefully as you drive through your foot to stand.

Crashing down heavily onto the box instead of controlling the descent.: Slow the eccentric phase and use a higher box until you can touch down softly under muscular control.
Knee caving inward (valgus collapse) during the ascent or descent.: Actively engage the gluteus medius to keep the knee tracking directly over the middle toes.
Rocking forward with momentum to initiate the standing phase.: Maintain a slight forward torso lean and press straight into the floor from a dead stop rather than rocking off the box.

This record: CC-BY-SA-4.0.