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Box Squat

Exercise Data

Type: Powerlifting
Main Muscle Worked: Quadriceps
Other Muscles: Adductors, Calves, Glutes, Hamstrings, Lower Back
Equipment: Barbell
Mechanics Type: Compound
Level: Intermediate
Sport: No
Force: N/A
Your Rating: 


9.1

Out of 10

Excellent

Exercise Rating Read Box Squat Reviews
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Box Squat Guide

Main Muscle: Quadriceps

  1. The box squat allows you to squat to desired depth and develop explosive strength in the squat movement. Begin in a power rack with a box at the appropriate height behind you. Typically, you would aim for a box height that brings you to a parallel squat, but you can train higher or lower if desired.
  2. Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders. Remove the bar from the rack, creating a tight arch in your lower back, and step back into position. Place your feet wider for more emphasis on the back, glutes, adductors, and hamstrings, or closer together for more quad development. Keep your head facing forward.
  3. 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. Ideally, your shins should be perpendicular to the ground. Pause when you reach the box, and relax the hip flexors. Never bounce off of a box.
  4. Keeping the weight on your heels and pushing your feet and knees out, drive upward off of the box as you lead the movement with your head. Continue upward, maintaining tightness head to toe.



Alternative Exercises For Box Squat

Box Squat with Bands

Muscle Targeted: Quadriceps

9.0

Out of 10

Wide Stance Barbell Squat

Muscle Targeted: Quadriceps

8.1

Out of 10

Box Squat with Chains

Muscle Targeted: Quadriceps

N/A

Top 5 Rated Quadriceps Exercises

  1. Rope Jumping
  2. Tire Flip
  3. Barbell Full Squat
  4. Bicycling
  5. Barbell Squat

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  • Reviews & Tips
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of people found this tip helpful

CaliTraining

Tip: Box Squat

Exercise Rating
10/10

Oct 9, 2011 10:06 PM: really helps one safely improve their depth on a normal squat. I would highly recommend it to anyone of any fitness level - if you feel you can squat deep already - grab a smaller box and just squat deeper!

CaliTraining BodyStats
Height:
6 '3" (1.91m)
Weight:
195 lbs
Up 28.0 lbs
Bodyfat:
12.2 %
More Body Stats


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of people found this review helpful

justone1979

Review: Box Squat

Exercise Rating
10/10

Jul 31, 2011 3:28 PM: box squat is the best. builds strength and muscle size. i pause at the bottom then explode up. don't knock it til you try it and one day won't tell you. try 6 weeks.

justone1979 BodyStats
Height:
5 '10" (1.78m)
Weight:
185 lbs
Bodyfat:
No Data
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of people found this review helpful

Shaunhavoc

Review: Box Squat

Exercise Rating
10/10

May 8, 2011 1:52 AM: Brilliant

Shaunhavoc BodyStats
Height:
6 '2" (1.90m)
Weight:
234.41 lbs
Up 5.2 lbs
Bodyfat:
18.0 %
More Body Stats


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