Box Squat

What is Box Squat? A box squat is a variation of the traditional squat exercise where you use a box or bench to sit back onto before standing back up. This exercise helps improve squat form, strength, and power by breaking down the movement into two distinct parts

• sitting on the box and standing up.

Tutorial

1. Start by setting up a box or bench behind you at an appropriate height.
2. Stand with your feet shoulder-width apart, toes slightly turned out.
3. Engage your core, keep your chest up, and maintain a neutral spine throughout the movement.
4. Initiate the squat by pushing your hips back, bending your knees, and lowering yourself down onto the box.
5. Sit back onto the box with control, keeping your weight on your heels.
6. Pause for a second on the box, then drive through your heels, extend your hips and knees, and stand back up to the starting position.
7. Repeat for the desired number of repetitions.

Common Mistakes

• Using a box that is too high or too low, affecting the range of motion and form.

• Rounding the back or collapsing at the bottom of the squat. - Allowing the knees to cave inwards instead of tracking over the toes.

• Leaning too far forward or back during the movement. - Bouncing off the box instead of pausing and engaging muscles to stand back up.

Tips for Better Results

• Start with a box height that allows you to reach parallel or slightly below to maintain proper form.

• Focus on pushing your hips back and keeping your chest up throughout the movement. - Control the descent onto the box and explode back up with power.

• Engage your glutes, hamstrings, and quads to drive through the movement. - Gradually increase the weight as you master the form and range of motion.

Muscles Worked

• Quadriceps - Hamstrings - Glutes - Lower back - Core