Box Squat
Track Box Squat in SmartWorkout and watch your numbers go up
Log sets, weights and progress for free, with no workout limits.
Description
The Box Squat is a strength training exercise that targets the quadriceps, hamstrings, glutes, and lower back. It involves squatting down to a box or bench, which helps in maintaining proper form and depth. This exercise is particularly useful for improving squat technique, building power, and enhancing overall lower body strength.
How to Perform
- Position a box or bench behind you at a height where your thighs are parallel to the ground when seated.
- Stand with your feet shoulder-width apart, toes slightly pointed out.
- Hold a barbell across your upper back with an overhand grip, keeping your chest up and core engaged.
- Initiate the movement by pushing your hips back and bending your knees to lower yourself towards the box.
- Descend under control until you lightly touch the box with your glutes, ensuring not to sit or rest on it.
- Drive through your heels to return to the starting position, extending your hips and knees fully.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Ensure the box height allows for proper squat depth without compromising form.
- Focus on maintaining a neutral spine throughout the movement.
- Keep your core tight to support your lower back and prevent rounding.
- Control the descent to avoid crashing onto the box; aim for a gentle touch.
- Engage your glutes and hamstrings as you push through your heels to stand up.
- Keep your knees aligned with your toes to prevent inward collapse.
Common Mistakes
- Not sitting back far enough, leading to excessive knee forward movement.
- Allowing knees to cave inward instead of tracking over toes.
- Failing to maintain a neutral spine, resulting in rounding of the lower back.
- Bouncing off the box instead of pausing and controlling the descent.
- Using a box that is too high, limiting the range of motion.
- Not engaging the core, leading to instability and loss of balance.
- Rising onto toes instead of keeping weight on heels and mid-foot.
- Standing up without driving through the hips, relying too much on the quads.
- Using momentum to stand up instead of controlled muscle engagement.
- Placing feet too close together, reducing stability and power.
Recommended Exercises
Explore exercises related to Box Squat for legs training and similar movement patterns.
Choose a workout plan or create your own - for free
Ready-made plans for every goal, a free plan creator, hundreds of exercises and an advanced workout journal - all in SmartWorkout.
Start with a free plan. Keep progressing with SmartWorkout.
- users
- 200k+
- exercises with technique guides
- 1,000+
- workouts on the free plan
- ∞