One Leg Low Box Squat
Expert Advice
Keep the knee of your working leg in line with your foot to prevent injury and ensure proper form.
How-to-do Steps
- Stand in front of a low box or bench with one foot on the ground and the other foot on the box.
- Lower your hips back and down into a squat, keeping your weight on the heel of the grounded foot.
- Push through the heel to return to the starting position.
- Complete the desired number of reps before switching legs.
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Muscles Worked
One Leg Low Box Squat primarily targets the Glutes, Quads, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes40%
Quads40%
Secondary
Calves20%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does One Leg Low Box Squat work?
One Leg Low Box Squat primarily targets the Glutes, Quads. Secondary muscles involved include Calves. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for One Leg Low Box Squat?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is One Leg Low Box Squat suitable for beginners?
Yes, One Leg Low Box Squat is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
