Single-Leg Box Squat Progression

A leveled progression toward the single-leg squat, using a gym bench as a depth target while a partner watches knee alignment. Students build leg strength and balance and learn habits that help protect the knee.

How to play

1. Groups of 4 per gym bench, with a mat behind it for safety. The teacher demos alignment: knee over the second toe, chest slightly forward, weight across the whole foot (3 min).
2. Level 1 (3 min): sit down on and stand up from the bench on two legs, lowering for 3 seconds without plopping. 2 sets of 8.
3. Level 2 (3 min): split squat with the back foot on the floor. 2 sets of 6 per leg.
4. Level 3 (4 min): sit to the bench on one leg with the other leg straight out front while a partner holds your hand. 2 sets of 5 per leg.
5. Level 4 (4 min): same thing with no help and arms out front. Students who master it lower only until they brush the bench and stand without sitting.
6. Each student records the level they can do with good form; the observer gives one cue per set (3 min to wrap up).

Rules

• Move up a level only if all 5 reps keep the knee aligned.
• If the knee caves in, go back to the previous level.
• Always lower under control; never drop onto the bench.
• Wear tied sneakers and make sure the bench is stable.

Variations

Adaptations

• Limited mobility: seated arm and trunk strength work on the bench, pushing against a partner.
• Visual impairment: the partner gives touch cues at the knee and calls out the distance to the bench.
• Lower level: stay on levels 1 and 2 and add a 2-second pause at the bottom.

Learning goals

• Perform a single-leg squat with good knee alignment.
• Choose the difficulty level based on your own technique.
• Observe and correct a partner's form.

Equipment for a class of 25

• gym benches: 6
• mats: 6

Teacher tip

The common mistake is rushing to level 4; value alignment over depth. Check that benches do not slide and push them against a wall if needed.

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