Single-Leg High Box Squat

A beginner strength exercise for the quads, done with a other equipment.

Single-Leg High Box Squat: finishing position

Main muscles: Quads
Also works: Glutes and Hamstrings
Equipment: Other equipment
Level: Beginner
Type: Compound
Movement: Push

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

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Single-Leg High Box Squat

Questions

What muscles does the Single-Leg High Box Squat work?

Mainly the quads, with the glutes and hamstrings helping.

Is the Single-Leg High Box Squat good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Single-Leg High Box Squat?

Good alternatives that train the quads: Trap Bar Deadlift, Suspended Split Squat, Weighted Squat or Barbell Side Split Squat.

How many sets and reps of the Single-Leg High Box Squat should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).