Single Leg Box Squat


Utility: Basic or Auxiliary
Mechanics: Compound
Force: Push



Stand facing away from adjustable height bench or box positioned just behind legs. Extended arms out in front of body. Balance on one leg with opposite leg extended straight leg forward as high as possible.


Squat down while keeping leg elevated off of floor. Keep back straight and supporting knee pointed same direction as foot supporting. Once buttock makes contact with bench or box, raise body back up to original position until knee and hip of supporting leg is straight. Repeat and continue with opposite leg.


Allow torso to angle forward more than shown, particularly as greater depth is achieved with lower bench or box. Range of motion will be improved with greater leg strength. Supporting knee should point same direction as foot throughout movement.

Weighted versions of this exercise would normally be considered auxiliary in context of other basic exercises (ie: Barbell Squat, Sled Leg Press). However, in the context of 'body weight' only program, this exercise can be considered basic. Also known as Bench Pistol Squat or Single Leg Bench Squat.

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