Single-Leg High Box Squat

Single-Leg High Box Squat is a resistance exercise - strength exercise involving Quadriceps, Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Quadriceps, Gluteus maximus
Secondary muscles: Gluteus medius, Hamstrings, Abdominals
Exercise type: Resistance exercise - strength

Exercise technique

Box
Place a stable high box inside a rack.
Overhead support
Secure a sturdy rope or band that you can hold overhead.
First foot
Place the whole working foot on the box.
Support grip
Hold the rope for balance.
Rise
Straighten through the leg on the box while leaving the other foot unsupported.
Lower
Bend the same knee to bring your free foot toward the floor.
Repeat
Keep the working foot on the box and rise again.

Key technique points

Keep the working foot on the box as you lower the other foot and rise again.
Do not pull yourself up by hanging on the rope.
Do not leave the heel on the edge of the box.
Do not place the free foot on the box at the top.
Do not turn the descent into a jump.
Choose height according to pelvic control.

Common mistakes

Sitting on the box

Placing your hips on the box interrupts the one-leg step-up task.

Rising with the arms

This reduces the load on the single-leg drive.

Planting the free foot

This loses single-foot balance at the top.

Excessive starting hip flexion

This makes controlled force production harder at the start.

Dropping to the floor

This skips braking by the working leg.

Partial foot contact

This reduces the support area on the box.

Frequently asked questions