Single-Leg High Box Squat

Also called assisted single-leg step-up, high box step-up and band-assisted step-up.

Works

Quads, plus glutes and hamstrings

Equipment

Other kit

Level

Beginner

Type

Compound, one side at a time

How to do it

Setup. Position a box in a rack. Secure a band or rope in place above the box.

1. Standing in front of it, step onto the box to a full standing position, letting your other leg remain unsupported. Hold onto the band for balance.
2. . Continue stepping up and down on the same leg before switching to the opposite side.

Cues

• Hold the band for balance only.
• Whole foot on the box.
• Stand tall on one leg.
• Lower slowly, same leg leads.

Common mistakes

• Pushing off the floor leg.
• Pulling up with the band.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore knees. Pain that's sharp or gets worse set to set means stop.

Harder

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