Rugby League Training Drill 8: Single Leg Box Squat

All multi sprint, dynamic sports are performed in a predominantly single leg environment. This exercise allows for the development of single leg strength in a less stable environment than the traditional split squat with an added emphasis on hip flexor range.

The Single Leg Box Squat is a progression on from the Bulgarian Split Squat and further evolves the development single strength in an unstable environment allowing an increased emphasis on balance and range as well as exercise complexity. This exercise is used as both a form of strength development and a test of functional strength and is an essential part of screening procedures and training prescription.

Place the loaded bar across your shoulders. Balance on one leg. With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips until you are seated on the box. Keeping the weight on your heel and pushing your feet and knee out, drive upward off of the box as you lead the movement with your head.

As mentioned, our programs use this exercise in both our strength and functional development streams of programming. For functional training and development of movement efficiency, perform full range bodyweight squats for 2 sets of 5 reps each leg. For strength training the range can be somewhat compromised with loads added in the form of plates, powerbags and eventually barbells.

This exercise is used as part of a more advanced single strength development program. Players with good stability and range (usually the more experienced players) will use this exercise regularly to provide for an increased training challenge.

Jeremy Hickmans
Jeremy Hickmans is the Performance Director for Wayne Bennet and the Newcastle Knights
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