Single Leg Box Squat

Use a sturdy box or bench (start around knee height, then lower as you get stronger). Choose a height that allows you to sit back with control and stand up without collapsing. Clear space around you, and optionally use a light counterbalance (small plate) or a support (rack post) if balance is limiting.

Stand facing away from the box. Shift your weight onto one leg and lift the other leg slightly in front of you (knee bent or straight—whichever helps you stay stable). Keep your planted foot flat with pressure through the mid-foot/heel. Brace your core, keep your chest up, and set your hips square. Arms can be out in front for balance.

Inhale and brace. Initiate the squat by pushing your hips back and bending the planted knee, controlling your descent toward the box. Keep your knee tracking in line with your toes (avoid caving inward) and maintain a steady torso angle—do not collapse forward. Lightly touch or sit on the box under control without fully relaxing. Pause briefly, then exhale and drive through your planted heel/mid-foot to stand back up, keeping the knee aligned and hips level. Repeat all reps on one side, then switch legs.

‍

‍

‍