This exercise targets the quads, hamstrings, and glutes, and also challenges your balance and coordination.
- +Builds single-leg strength
- +Improves balance and coordination
- –Requires strong balance control
- –Can stress knees with poor form
This exercise targets:
Quadriceps
Quads
Glutes
Glutes
Hamstrings
Hamstrings
Adductors
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set a box/bench about knee height; make sure it’s stable
- Rack a light barbell across your upper back; grip wide, brace your core
- Stand tall, feet hip-width, gaze forward
- Step the whole foot of one leg onto the box; knee tracks over toes
- Drive through the front heel to stand up; fully extend hips at the top
- Minimize push off the back leg; keep hips and shoulders level
- Lower down slowly under control; lightly tap the floor and repeat
- Switch legs after reps or alternate each step; increase load gradually
