Box Squat.

How to do it.

1. Step 01

   Set a box at the desired depth behind you

2. Step 02

   Set the bar on the upper back and unrack

3. Step 03

   Sit back onto the box under control

4. Step 04

   Pause briefly without relaxing

5. Step 05

   Drive through the floor to stand

6. Step 06

   Keep the chest up throughout

Pro cues.

• Sit back, do not just drop down

• Stay tight on the box

• Keep the shins vertical

Questions, answered.

What is the Box Squat?

Barbell squat to a box that teaches depth and builds explosive strength.

What muscles does the Box Squat work?

The Box Squat primarily works your quadriceps and glutes. It also recruits your hamstrings as secondary movers.

What equipment do I need for the Box Squat?

You need a barbell and a box to perform the Box Squat.

How many sets and reps should I do for the Box Squat?

A typical prescription for the Box Squat is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.

Is the Box Squat good for beginners?

The Box Squat is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.