Exercise guide
Single Leg Low Box Squat
- Intermediate
- Compound
- Rep-based
- Lower legs
- Upper legs
The Single Leg Low Box Squat is a potent unilateral movement that builds exceptional lower-body strength, stability, and balance by isolating the quads and glutes through a controlled range of motion.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand facing away from a low box or step (approximately 6-12 inches high).
- Lift one foot off the floor, extending it slightly forward to act as a counterbalance.
- Plant the working foot firmly, distributing weight evenly across the heel and the ball of the foot.
- Engage your core and extend your arms forward at shoulder height for stability.
How to do it
- Inhale and slowly lower your hips toward the box by hinging at the hips and bending the working knee.
- Control the descent for a 3-second count until your glutes lightly touch the box without shifting your weight onto it.
- Exhale and drive forcefully through the heel of the working leg to return to a full standing position.
- Complete all repetitions on one leg before switching to the other side.
Form checklist
- Keep the knee of the working leg tracking directly over the middle of the foot; do not let it cave inward.
- Maintain an upright chest and a neutral spine throughout the entire movement.
- Avoid 'plopping' onto the box; maintain muscular tension even at the bottom of the squat.
- Keep the non-working foot from touching the floor until the set is complete.
Pro tips
- Focus on 'rooting' your foot into the ground by gripping with your toes to enhance balance and power output.
- Think about pushing the floor away from you rather than just standing up to maximize glute and quad recruitment.
Make it harder
- Hold a light dumbbell or kettlebell at chest height in a goblet position to increase the load.
- Slow down the eccentric (lowering) phase to 5 seconds to increase time under tension.
Frequently asked
- What muscles does the single leg low box squat work?
- The single leg low box squat primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the single leg low box squat?
- The single leg low box squat requires no equipment — just your body weight.
- Is the single leg low box squat good for beginners?
- The single leg low box squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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- 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
- Alternate Knee Cross Over Sit Against WallIntermediate · calves, glutes, hamstrings, and quadriceps