Single Leg Box Squat

Pro Tip

If you cannot squat low enough, start with a higher box, and gradually work your way down to a smaller one.

How To

Position a box behind you and stand with feet shoulder-width apart with your arms raised at shoulder-level in front of you.
Raise one leg slightly in front of you while keeping it straight and balance on the leg that remains on the ground.
Inhale and break at the hips, sitting down and back in the direction of the box while simultaneously bringing your raised leg forward as you squat down.
Continue until your butt makes contact with the box while your raised leg is still in the air.
Exhale and press through your heel and midfoot while keeping your foot firmly planted until you stand upright, returning to the starting position.
After all reps are completed, switch sides and repeat the movement. 10 reps prescribed means you should perform 10 reps on each side (20 total).

Primary Muscle Groups

Glutes

Muscles of your butt.

Quads

Muscles spanning the front of your thigh.

Secondary Muscle Groups

Hamstrings

Muscles spanning the back of your thigh.

Lower Abs

Lower abdomen, from just above your belly button to your pubis. The lower half of the six pack abs.

Lower Back

Center region of your back, spanning from the pelvis to just below the neck. However, parts of it are hidden beneath other muscles. The lower portion is the most visible.

Obliques

Outer sides of your abdomen.

Upper Abs

Upper abdomen, from just above your belly button to your sternum. The upper half of the six pack abs.

Equipment

Bodyweight

This means that the exercise requires you to use your bodyweight as resistance but you also need other equipment to successfully perform the exercise.

Box

If a box is not available, you can use a regular bench instead.