https://www.exercise.com/exercises/single-leg-box-lunge

Single-Leg Box Lunge

Calisthenics / Plyometrics / Intermediate

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Equipment Needed

  • Flat Bench
  • Step Platform

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How to do Single-Leg Box Lunge:

Muscles Worked

Details

single-leg box lunge is a calisthenics and plyometrics exercise that primarily targets the quads and to a lesser degree also targets the glutes, groin, hamstrings and hip flexors ...more

single-leg box lunge is a calisthenics and plyometrics exercise that primarily targets the quads and to a lesser degree also targets the glutes, groin, hamstrings and hip flexors.

The only single-leg box lunge equipment that you really need is the following: flat bench and step platform. There are however many different single-leg box lunge variations that you can try out that may require different types of single-leg box lunge equipment or may even require no equipment at all.

Learning proper single-leg box lunge form is easy with the step by step single-leg box lunge instructions, single-leg box lunge tips, and the instructional single-leg box lunge technique video on this page. single-leg box lunge is a exercise for those with a intermediate level of physical fitness and exercise experience. Watch the single-leg box lunge video, learn how to do the single-leg box lunge, and then be sure and browse through the single-leg box lunge workouts on our workout plans page!

Tips

  1. Be sure to drop all the way down and explode up as high as you can.
  2. Be sure your leading foot is far enough out from the bench to fully drop down into the lunge.

Variations

  1. Increase the height of the step.
  2. Hold a pair of dumbbells at your side, a barbell across your upper back, or wear a weighted vest.
  3. Perform with leading foot on the ground without a box. This is called a Bulgarian Squat.

Types

  • Force Type: Push
  • Mechanics Type: Compound

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Equipment Needed

  • Flat Bench
  • Step Platform

Tips

  1. Be sure to drop all the way down and explode up as high as you can.
  2. Be sure your leading foot is far enough out from the bench to fully drop down into the lunge.

Variations

  1. Increase the height of the step.
  2. Hold a pair of dumbbells at your side, a barbell across your upper back, or wear a weighted vest.
  3. Perform with leading foot on the ground without a box. This is called a Bulgarian Squat.

Types

  • Force Type: Push
  • Mechanics Type: Compound