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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: Push
Your Rating: 


9.3

Out of 10

Excellent

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Box Squat Images

Box Squat
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Box Squat
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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

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Out of 10

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  • Reviews & Tips
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of people found this review helpful

Review: Box Squat

Exercise Rating
9/10

Mar 28, 2014 7:23 PM: Love theses and this video was super helpful for my form, just wish there was a full body shot of her doing it at one point instead of the camera panning up or down the whole time



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of people found this review helpful

Review: Box Squat

Exercise Rating
10/10

Dec 3, 2013 11:58 AM: Love these!



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of people found this review helpful

Review: Box Squat

Exercise Rating
10/10

Jun 9, 2012 6:30 AM: I'm officially in love. This is a great exercise.



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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!



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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.



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of people found this review helpful

Review: Box Squat

Exercise Rating
10/10

May 8, 2011 1:52 AM: Brilliant



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