Single-leg high box squat

A step-up onto a knee-high box with the other leg left hanging behind its edge, then lowering on the same leg, a band held overhead for balance: higher steps loaded the knee more than lower ones.

Step-up family

Single-leg high box squat

Harder option

A step-up onto a knee-high box with the other leg left hanging behind its edge, then lowering on the same leg, a band held overhead for balance: higher steps loaded the knee more than lower ones.

DemandMedium

Equipment requiredA step + A band

Muscle focusQuads · Glutes · Hamstrings

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

Face a knee-high box with one foot on it, a hand on a band or a support for balance.
Press through that leg to stand on the box, the other leg hanging unsupported behind its edge.
Lower back down on the same leg until the other foot reaches the floor; finish a set, then switch.

Form cues

Lower slowly rather than dropping.
Keep the knee over the foot.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Scattone Silva 2024 · Patellar tendon load across 35 rehab exercises (the 60° squat in the lowest tier, the deep squat higher; higher step-ups load more; MSSE) ↗
Song 2023 · Patellofemoral loading across 35 exercises (the 60° squat in the lowest tier; deep knee bend and higher steps load more; AJSM) ↗
ACE · Step-up (beginner; progress by finishing on one leg) ↗
Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Quads, Glutes. Also: Hamstrings.

Equipment

A step + A band

Level

Intermediate. See the easier and harder options above.

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Skater squat demonstrated on the 3D figure

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Split squat demonstrated on the 3D figure

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Questions people ask

What muscles does the Single-leg high box squat work?

Mainly the quads and glutes, with help from the hamstrings.

What equipment do I need for the Single-leg high box squat?

A step + A band.

Is the Single-leg high box squat good for beginners?

It is graded intermediate. If it is too hard right now, start with the Step-up.

What is an easier alternative to the Single-leg high box squat?

Try the Step-up. Both are written steps in the same progression.

How do I make the Single-leg high box squat harder?

Progress to the Pistol squat, or add load, range or slower lowering once your form is solid.