Single-Leg Squat to Box

About This Exercise

A unilateral squat where you lower onto a box or bench for depth control. Builds single-leg strength, knee tracking, and balance — a foundational stability drill for runners and any sport built on alternating-leg gait.

1Setup

Stand on one leg in front of a sturdy box or bench (knee-height or slightly higher to start). The non-stance leg is held forward off the floor, knee slightly bent. Arms extended forward as a counterbalance.

2Execution

Bend the standing-leg knee and push the hips back, lowering with control until your glutes lightly touch the box. Keep the standing-leg knee tracking over the middle toes — do not let it cave inward. Drive through the standing-leg heel to return to standing. Complete all reps on one side, then switch.

Pro Tips

• Knee tracks over middle toes — do not cave inward
• Lower with control (2-3 sec eccentric) for the strength-endurance benefit
• Box height starts where you can hit the depth with quality — lower over time
• For runners: this is how you prevent late-race form collapse on tired legs