How to Do Single-Leg High Box Squat
Start and end of one clean rep of Single-Leg High Box Squat.
Quick facts
| Primary muscle | Quads |
|---|---|
| Secondary muscles | Glutes, Hamstrings |
| Equipment | Machine |
| Category | Strength |
How to perform Single-Leg High Box Squat
- Position a box in a rack. Secure a band or rope in place above the box.
- 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
- . Continue stepping up and down on the same leg before switching to the opposite side.
Muscles worked
- Quads (primary): extends the knee to drive squats, lunges and jumps.
- Glutes (secondary): extends and stabilises the hip — the engine behind hinges, squats and sprints.
- Hamstrings (secondary): bends the knee and extends the hip through hinges and pulls.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Form tips
- Keep the knees tracking in line with the toes and push the whole foot into the floor.
- Set the seat and pads so the machine's pivot lines up with the joint you're training before your first rep.
- Treat every rep the same — a repeatable setup and bar path is what lets you add weight safely over time.
- Stop a rep or two short of failure on most sets to keep form clean and recover faster.
Common mistakes
- Letting the knees cave inward as you push out of the bottom.
- Leaving the seat or range on a setting that forces the joint into an awkward angle.
- Chasing weight jumps before the current load feels solid on every rep.
Frequently asked questions
What muscles does Single-Leg High Box Squat work?
Single-Leg High Box Squat mainly works the quads, with the glutes, hamstrings helping as secondary movers.
What equipment do I need for Single-Leg High Box Squat?
Single-Leg High Box Squat needs the corresponding weight-stack or plate-loaded machine.
How many sets and reps should I do for Single-Leg High Box Squat?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Train Single-Leg High Box Squat with a coach in your pocket
Gimmy is your AI gym buddy — it programs Single-Leg High Box Squat into recovery-aware workouts, tracks your sets, and shows one score that tells you if it's working.
Get early access