Bodyweight Box Squat
EquipmentBlock
TypeCompound
DifficultyBeginner
Primary:Quadriceps
Secondary:Hamstrings, Glutes
Tertiary:Core, Hip Muscles
Stabilizer:Upper Back, Calves
📋 How to Perform
- Position a box or bench behind you at a height that places your thighs at or just above parallel when seated.
- Stand in front of the box with your feet shoulder-width apart and toes slightly turned out. Place your hands in front of your chest or on your hips.
- Take a deep breath, brace your core, and begin descending by pushing your hips back and bending your knees.
- Lower yourself under control until you lightly make contact with the box. Do not relax or bounce off the surface.
- Pause briefly on the box while keeping your core braced, then drive through your heels to stand back up.
- Exhale as you fully extend your hips and knees at the top.
- Repeat for the desired number of repetitions.
⚠️ Common Mistakes to Avoid
- Dropping onto the box instead of touching it lightly, which loses tension and jolts the spine.
- Leaning back on the box and rocking forward to stand, which uses momentum instead of the legs.
- Letting the heels lift as you reach back for the box, which shifts weight to the toes and knees.
