Single-Leg High Box Squat

What it is

This is a challenging single-leg exercise that builds strength and balance by stepping up onto an elevated surface. It primarily targets your quadriceps, with your glutes and hamstrings also working as secondary muscles. You will use a band or rope for support to help maintain stability throughout the movement.

Technique tips

• Select a box height that allows controlled movement.
• Keep your core engaged to stabilize your torso.
• Use the band only for balance, not to pull yourself up.
• Drive through your heel as you stand fully upright.
• Control your descent, resisting gravity on the way down.
• Complete all repetitions on one leg before switching sides.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.