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Box Squat
PushCompoundBarbellIntermediate
Muscles worked
Front
Back
QuadricepsAdductorsCalvesGlutesHamstringsLower Back
Instructions
- 1The 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.
- 2Begin 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.
- 3With 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.
- 4Keeping 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.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Box Squat
The box squat involves descending to briefly sit on a support before rising back up, ensuring consistent depth and teaching you to initiate the descent with the hips rather than the knees. Widely used in powerlifting, it builds explosive power off the bottom while offering a reliable depth reference to progress safely.
check_circleBenefits
- check_circleConsistent, controlled depth on every rep
- check_circleBuilds explosive power off the bottom
- check_circleTeaches the correct hip-hinge movement pattern
lightbulbExecution tips
- lightbulbChoose a box height that brings you to a parallel squat
- lightbulbKeep the abs and back braced even while seated on the box
- lightbulbActively drive the floor away when rising back up
warningCommon mistakes
- warningBouncing off the box instead of pausing under control
- warningCompletely releasing muscle tension while seated on the box
- warningBox height poorly suited to your body proportions
helpFrequently asked questions
Is the box squat suitable for beginners?expand_more
Yes, it specifically helps learn correct depth and movement pattern, useful for progressing safely.
Do I really need to sit on the box?expand_more
Yes, briefly, without releasing all your bracing, before driving back up.
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