Box Squat
How to do the Box Squat with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Adductors, Calves, Glutes, Hamstrings, Lower Back
Barbell
How to do the Box Squat
- 1
The 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.
- 2
Begin 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.
- 3
With 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.
- 4
Keeping 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.
Log it, see it on your body.
Every Box Squat set you log feeds Ascend's anatomy heatmap, so your quads volume is visible at a glance, and counts toward your bodyweight-strength tier.
More quads exercises
Box Squat: common questions
What muscles does the Box Squat work?
The Box Squat primarily works the Quads. It also recruits the Adductors, Calves, Glutes, Hamstrings and Lower Back as supporting muscles.
Is the Box Squat suitable for beginners?
The Box Squat is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Box Squat?
To do the Box Squat you'll need a barbell.
Is the Box Squat a compound or isolation exercise?
The Box Squat is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Box Squat with correct form?
The 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. Follow the full step-by-step above for the complete movement.
Log your Box Squat sets, free.
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