Movement overview

The Box Squat is a strength training exercise that targets the quadriceps, hamstrings, glutes, and lower back. It involves squatting down to a box or bench, which helps in maintaining proper form and depth. This exercise is particularly useful for improving squat technique, building power, and enhancing overall lower body strength.

Step-by-step cues

1. Position a box or bench behind you at a height where your thighs are parallel to the ground when seated.
2. Stand with your feet shoulder-width apart, toes slightly pointed out.
3. Hold a barbell across your upper back with an overhand grip, keeping your chest up and core engaged.
4. Initiate the movement by pushing your hips back and bending your knees to lower yourself towards the box.
5. Descend under control until you lightly touch the box with your glutes, ensuring not to sit or rest on it.
6. Drive through your heels to return to the starting position, extending your hips and knees fully.

Technical tips

• Ensure the box height allows for proper squat depth without compromising form.
• Focus on maintaining a neutral spine throughout the movement.
• Keep your core tight to support your lower back and prevent rounding.
• Control the descent to avoid crashing onto the box; aim for a gentle touch.
• Engage your glutes and hamstrings as you push through your heels to stand up.
• Keep your knees aligned with your toes to prevent inward collapse.