Box Squat
- Pro
- Intermediate
- Gym
Resting the bar on your upper back, you sit back under control onto a box behind you, pausing briefly with your shins near vertical before driving up through your heels. The lift trains the quads, glutes and hamstrings without the rebound of a regular squat. Intermediate lifters use it for weight and reps as a main strength movement in the gym.
- Muscles
- Quads, Glutes, Hamstrings
- Equipment
- Barbell, Power rack, Step / box
- Logged as
- Weight and reps
How to
- Set a box behind you and take the bar on your upper back.
- Sit back onto the box under control, shins near vertical.
- Pause briefly on the box without relaxing your trunk.
- Drive up through your heels back to standing.
Form cues
- Reach your hips back before bending your knees.
- Keep your trunk tight through the pause on the box.
- Exhale as you drive up off the box.
Common mistakes
- Trunk relaxes and collapses on the box. Keep your core braced through the whole pause.
- Knees drift far past your toes going down. Sit back into your hips, not forward into your knees.
- Body rocks forward to stand back up. Drive straight up through your heels, no rocking.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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