Single-Leg Box Squat — Low (~25 cm)

Squat · reps · unilateral Near-full pistol depth, the box only a brief reference — ankle mobility starts to matter.

The movement

The single-leg box squat to a low surface (~20–30 cm, a single step). The descent is now close to full pistol depth, the working thigh going well below parallel. The box gives only a brief touch at the bottom. This is the last level before full-depth pistols with counterweight.

Set-up — and what each part is for

  • Low surface ~20–30 cm behind you (a step, low platform, stack of books); stand ~5–10 cm in front, working foot flat.
  • Free leg forward, off the floor. Arms forward or crossed. Torso upright.

The rep — rehearse it before you do it

  • Descend in 2–3 s: knee bends, hips back, torso leans forward more than at the chair (deeper = more counterbalance), free leg stays up. → feel the deep range load the quadriceps (front-thigh) and glute (buttock muscle), and the working heel press into the floor.
  • Bottom: light tap on the low surface (1 s), under tension.
  • Drive up through the whole foot to standing.
  • Switch sides after all reps on one side.

Breathing

Inhale on the descent, exhale on the drive up.

Watch for

  • Working heel lifting at the bottom → at this depth the ankle’s range shows; if it lifts repeatedly, do ankle-mobility drills in parallel and keep training at the chair box meanwhile.
  • Torso collapsing forward → some lean is needed; a collapse means core fatigue or too much depth for now.
  • Sitting fully → light tap, no rest.
  • Free leg touching the floor → hip flexor fatigue; set is over.

Within the level

  • Harder: touch lower, or move to the counterweight pistol; slower descent; pause.
  • Easier: raise the surface (back toward the chair); fingertip on a side support.

Dose

Test a clean max per side, then practice at half of the weaker side rounded down, capped at 5 reps per set, same count both sides, weaker side first, spread through the day. If progress stalls here despite weeks of practice, the limiter is usually ankle mobility, not strength — keep the chair box as the working level while the ankle opens up.