Box Squat

The box squat is a barbell squat variation where you lower yourself to a box or bench behind you, pause, then stand back up. It trains the glutes, hamstrings, and quadriceps, with your back and core working to keep your torso upright. The box sets your depth and teaches you to control the descent.

Set a box or bench at a height that lets you hit the squat depth you want, usually around parallel or slightly above. Step under the bar so it rests across your upper back, grip the bar slightly wider than shoulder width, and squeeze your shoulder blades together. Walk the bar out a couple of steps, set your feet in your normal squat stance, and brace before you begin.

Push your hips back and bend your knees to lower under control. Sit back to the box under control, keep your core engaged, and settle only briefly. Stay tight on the box - no relaxing - then drive your feet through the floor and explode off the box to stand.

Take a deep breath into your belly and brace your core before each rep. Hold that pressure on the way down and as you sit on the box, then exhale as you finish the rep. To make it easier, raise the box or use a lighter bar. To make it harder, lower the box, slow the descent, or add a pause without losing tightness.

Fault: Sitting back and relaxing on the box. Fix: Stay tight on the box - no relaxing - keep your core braced, your spine neutral, and only briefly settle before you stand.

Fault: Dropping or crashing onto the box. Fix: Sit back to the box under control, using the box only as a reference for depth while your muscles stay engaged.

Fault: Leaning too far forward or rounding the lower back when sitting. Fix: Keep your torso upright and your core braced throughout the descent and while on the box, then explode off the box by driving through your feet.