Box Assisted Single-Leg Pull-Up
Build pull-up strength! This assisted exercise uses a box to help you master the single-leg pull-up. Perfect for progressing your fitness journey.
The Box Assisted Single-Leg Pull-Up is a compound exercise that mainly works the back and biceps, with help from the traps. You'll need: box or pull up bar.
Required Equipment
Box Assisted Single-Leg Pull-Up Muscles Worked
Primary
Lats (latissimus dorsi); Biceps (biceps brachii)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Upper Traps (trapezius, upper fibers)
Box Assisted Single-Leg Pull-Up Variations and Alternatives
How to do the Box Assisted Single-Leg Pull-Up
Box Single Leg Assisted Pull-Up
Starting Position:
Place the box under the pull-up bar to ensure you can reach it easily.
Stand on the box with one foot, keeping the other foot hanging off or resting on the side of the box.
Grab the pull-up bar with both hands, positioning them slightly wider than shoulder-width apart. Your palms should be facing away from you for a standard pull-up grip.
Engage your core and keep your body in a straight line from your head to your toes.
**Movement 1. Begin by using the strength of your standing leg to help lift your body towards the bar. Focus on pulling with your arms while utilizing your leg for support.
As you pull up, bring your chin towards the bar. Ensure that your shoulders are down and back, avoiding any hunching.
Hold the top position briefly, ensuring your chin is above the bar and your core is engaged.
Slowly lower yourself back down, controlling the movement to prevent swinging.
Repeat the movement for the desired number of repetitions before switching to the other leg or finishing your set.
Tips for Beginners:
If you're struggling to pull yourself up, focus on using more assistance from your leg.
As you gain strength, try to reduce the amount of weight supported by your standing leg.
Maintain a stable and steady breathing pattern throughout the exercise, exhaling as you pull up and inhaling as you lower down.
Box Assisted Single-Leg Pull-Up FAQs
What muscles does the Box Assisted Single-Leg Pull-Up work?
The Box Assisted Single-Leg Pull-Up mainly works the back and biceps, with help from the traps. The main muscles are the latissimus dorsi and biceps brachii.
What equipment do you need for the Box Assisted Single-Leg Pull-Up?
Box or pull up bar.
Is the Box Assisted Single-Leg Pull-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Box Assisted Single-Leg Pull-Up go on?
It belongs on pull day in a push/pull/legs routine.
What are some Box Assisted Single-Leg Pull-Up variations and alternatives?
Similar exercises include the Bench Assisted Chin-Up, Assisted Parallel Close-Grip Pull-Up, Machine Assisted Pull-Up and Assisted Single-Arm Pull-Up.
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