Box Squat
intermediatestrengthpushcompound
- Body part
- Upper Legs
- Target
- Quadriceps
- Equipment
- Barbell
- Secondary
- Abdominals, Adductors, Glutes, Hamstrings, Lower Back
The box squat is a barbell squat variation performed by lowering the hips onto a box or bench before rising. It is an effective compound movement for developing explosive lower-body power, improving squat depth, and targeting the glutes, hamstrings, and quadriceps.
Instructions
- 1Set up a box or bench of the desired height behind you inside a power rack.
- 2Step under the barbell, resting it across your upper back, and unrack the bar by stepping backward into a wide or shoulder-width stance.
- 3Inhale, brace your core, and begin your descent by pushing your hips back and knees out to sit back onto the box.
- 4Pause briefly on the box to release hip flexor tension, keeping your core tight and shins nearly perpendicular to the floor without bouncing.
- 5Drive through your heels and push your knees outward to explode upward off the box, returning to the starting position.