Sitting back onto a box at the bottom of the squat teaches depth control and reinforces a strong hip drive. It is excellent for building squat strength and for fixing form problems like caving knees or not sitting back.
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4
Sets
8
Reps
Barbell
Equipment
9.00
Cal/min
🎯 Muscles Worked
🎯
Primary
Quads, Glutes
➕
Secondary
Core
📋 How To Perform Box Squat
1
Set a box or bench behind you at or slightly below knee height.
2
Squat down under control until you lightly touch the box with your glutes.
3
Don't relax or bounce on the box — stay tight and controlled.
4
Drive back up through your heels to standing.
5
This teaches consistent depth and hip-driven power.
💡 Benefits of Box Squat
Teaches you to sit back into the squat, builds strength from a dead stop and helps beginners find consistent depth. It is also used by powerlifters to build explosive hip drive.
📈 Sets, Reps & Programming
Do 3 to 4 sets of 5 to 8 reps with a box set at about parallel or just below. Sit back onto the box with a brief pause, then drive up through the heels.
⚠️ Common Mistakes to Avoid
Dropping onto the box and relaxing
Rocking back to get out of the bottom
Using a box height that cuts the range short
✅ Pro Tips
Sit back with the shins vertical and pause lightly on the box
Keep the core braced and drive up through the heels
🛡️ Safety Notes
Do not collapse onto the box with a heavy bar, because the sudden stop can jar the spine. Maintain tension throughout the pause.
🔁 Progressions & Regressions
Make it harderlower the box or add a longer pause.
