Box Single-Leg Eccentric Squat
Build strength and stability with the Box Single-Leg Eccentric Squat. Perfect your balance while targeting key leg muscles!
The Box Single-Leg Eccentric Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and core. You'll need: box.
Required Equipment
Box Single-Leg Eccentric Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Deep Core (transverse abdominis)
Box Single-Leg Eccentric Squat Variations and Alternatives
How to do the Box Single-Leg Eccentric Squat
Stand with your feet shoulder-width apart facing away from a low box or a stable platform.
Extend your arms out in front of you to help with balance.
Shift your weight onto one foot, with the heel close to the box.
Slowly bend the knee of your supporting leg to lower your body down towards the box. As you descend, extend the opposite leg out in front of you to prevent it from touching the ground or the box.
Lightly touch the box with your glutes, but do not fully sit.
Continue to engage your core and keep your back straight throughout the movement.
Push through the heel of your supporting leg to raise your body back up to the starting position.
Repeat the movement for the desired number of repetitions before switching legs.
See the progression in the images from the starting position, descending phase, touching the box, and ascending back to the starting position. Practice control and balance throughout the exercise.
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Box Single-Leg Eccentric Squat FAQs
What muscles does the Box Single-Leg Eccentric Squat work?
The Box Single-Leg Eccentric Squat mainly works the quads and glutes & hips, with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Box Single-Leg Eccentric Squat?
Box.
Is the Box Single-Leg Eccentric Squat 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 Single-Leg Eccentric Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Box Single-Leg Eccentric Squat variations and alternatives?
Similar exercises include the Low-Box Band Single-Leg Split-Squat, Box Bodyweight Patrick Step, Box Bodyweight Peterson Step and Box Bodyweight Poliquin Step.
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