Box Squat
A barbell back squat where you sit briefly onto a box before standing. Teaches consistent depth and hip drive and builds strength out of the bottom.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Hamstrings
- Adductors
- Lower Back (Erector Spinae)
- Sets
- 3–6
- Reps
- 2–6
- Rest
- 120–180s
How to perform
Main muscles working (thicker lines)
Starting position
Place a sturdy box behind you at roughly parallel height. Unrack the bar onto your upper back and stand a short step in front of the box, feet slightly wider than shoulder width.
Brace and push your hips back as you bend your knees.
Lower under control until you sit lightly on the box.
Pause briefly while staying braced; do not relax onto the box.
Drive your feet into the floor and stand up, pushing your hips forward to lock out.
Breathing: Inhale and brace before descending, hold through the pause and exhale near lockout.
Coaching tips
Sit back, not down
Touch, don't crash
Stay tight on the box
Common mistakes
Dropping onto the box
Rocking back and relaxing at the bottom
Using a box that is too low to control
Safety notes
Dropping onto the box compresses the spine; lower with control.
Use a stable box that will not slide or tip.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.