Box Squat tutorial
The box squat is a barbell squat in which you sit your hips back onto a box to reach a consistent depth. It teaches the hip hinge pattern and places more demand on the glutes and hamstrings.
How to perform
- Place a box or bench of suitable height behind you and rest the barbell on your upper back.
- Set your feet slightly wider than shoulder width with toes turned slightly out.
- Brace your core, keep your chest up and start by sitting your hips back.
- Sit down onto the box under control, keeping tension without fully relaxing.
- Drive through your heels to stand without rocking backward.
- Fully extend your hips at the top and repeat.
Breathing: Take a deep breath before descending and exhale as you stand.
Key tips
- Pick a box height that puts your thighs near parallel.
- Keep your shins close to vertical.
- Sit with control and do not crash onto the box.
Common mistakes
- Dropping onto the box and relaxing the back.
- Rounding the lower back while sitting.
- Rocking backward to get up.
Safety: Use a rack with safety bars or a spotter, and reduce the load if you have back or knee pain.
Legs (quads)Primary muscle
BarbellEquipment
IntermediateLevel
GymLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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