Box Squat

Technique

How to perform Box Squat

1. Set a stable box behind you in the squat rack at the intended seated depth.
2. Position the bar across your upper back and take a secure grip.
3. Brace your torso, lift the bar from the rack and step into your established squat stance in front of the box.
4. Bend your hips and knees to sit back and down, keeping your feet planted and your torso controlled.
5. Sit on the box without dropping or bouncing, and pause while maintaining your trunk brace.
6. Push through your feet and extend your hips and knees together to stand without rocking forward.
7. Reset your brace before repeating, then return the bar to the rack under control.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Vastus Lateralis, Vastus Medialis.