Box Squat

A squat performed to a box or bench, which fixes the depth and teaches sitting back into the hips.

Equipment

Bodyweight

Experience

intermediate

Movement

compound

Primary muscles

Secondary muscles

Lower Back · Hamstrings · Glute Medius

Instructions

01
Stand in front of a box or bench, feet shoulder-width apart, with your arms extended forward for balance.
02
Push your hips back and bend your knees, sitting back toward the box rather than straight down.
03
Touch the box lightly with your glutes without collapsing onto it.
04
Drive through your feet to stand back up, squeezing your glutes at the top.
05
Repeat for the desired number of reps.

Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.