Legs · Compound

Box Squat

A squat to a box that teaches consistent depth and hip drive.

MAIN MUSCLE
Quads, Glutes
ALSO WORKS
Hamstrings, Adductors
EQUIPMENT
Barbell, Box
LEVEL
Intermediate
REPS
4-8
TEMPO
3-1-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Place a box behind you at a height that puts thighs at about parallel.

  2. Set the bar on the upper back and brace.

  3. Sit back onto the box under control without relaxing.

  4. Drive up off the box to stand tall.

COMMON MISTAKES

  • Knees caving inward; push them out in line with the toes.
  • Heels lifting or weight shifting to the toes; keep pressure through the mid-foot.
  • Losing the brace at the bottom; take a big breath and hold it through the hardest part.

TIPS

  • Sit between your hips, not back onto a chair, and drive up with chest and hips together.

QUESTIONS

Which muscles does Box Squat work?

The main muscle is Quads, Glutes. It also works Hamstrings, Adductors.

How many reps should I do?

FORGE suggests 4-8 reps for Box Squat. The app adjusts sets and reps to your goal and level.

What can I do instead of Box Squat?

These train the same muscles: Barbell Back Squat, Pause Squat, Goblet Squat.