Exercise overview

Training details

Quadriceps

Equipment

Box

Sets × reps

4 × 8 / side

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

01Stand near the center of a stable box on one foot, with the free leg extended beyond the edge for clearance.
02Brace your trunk, keep the working foot fully planted, and reach your arms forward for balance if needed.
03Bend the working knee and sit your hips down and back into a single-leg squat under control.
04Descend only as far as the heel stays down and the knee continues to track with the toes.
05Drive through the working foot to stand fully, stabilize on the box, and complete the side before switching.

Use this exercise in a plan