Box Squats
EquipmentBarbell, Squat Rack, Block
TypeCompound
DifficultyBeginner
Primary:Quadriceps
Secondary:Hamstrings, Glutes
Tertiary:Core, Hip Muscles
Stabilizer:Upper Back, Calves
📋 How to Perform
- Set the bar just below shoulder height and the safety arms just below the bar's lowest point on the box.
- Place a box at about parallel height a short step behind where you will stand.
- Grip the bar with your pinkies on the smooth rings and set it on top of your rear delts.
- Unrack the bar, step back to the box, and set your feet at shoulder width.
- Take a deep breath, brace, and keep your elbows in line with your torso.
- Sit back and down by bending your hips and knees together until you lightly touch the box.
- Stay tight on the box, then drive your feet through the floor to stand.
- Exhale as you fully extend your hips and knees.
⚠️ Common Mistakes to Avoid
- Plopping down and relaxing on the box, which drops the brace and compresses the spine under the bar.
- Rocking back on the box to build momentum, which shifts load to the lower back instead of the hips.
- Setting the box lower than you can sit with a flat back, which lets the lower back round under the bar.
