Quads · Compound movement
Box Squat
A compound exercise for the quads, with the glutes and hamstrings working too. You need a barbell and a squat rack.
Looping the start and end of the movement.
Primary muscle
Quads
Secondary muscles
Glutes, Hamstrings
Equipment
Barbell
Difficulty
Advanced
How to perform the Box Squat
- Set a box or bench behind you at a height that puts you at or just below parallel when seated on it.
- Unrack the bar and set up over the box with a stance often slightly wider than your normal squat.
- Sit back onto the box by pushing the hips rearward first, loading the hamstrings and glutes more than a normal squat.
- Settle onto the box and relax the hips briefly without fully collapsing, coming to a genuine pause.
- The box teaches sitting back and provides a consistent depth target on every single rep.
- Explode off the box by driving the feet down and the hips forward, standing tall without rocking backward.
Suggested working range: 5–8 reps. Default progression: double progression.
Common mistakes
- •Rocking backward onto the box and losing tightness instead of staying braced.
- •Fully collapsing and relaxing the spine when you sit onto the box.
- •Crashing down onto the box hard rather than sitting back under control.
- •Setting the box too high so the squat never reaches parallel.
Variations & alternatives
Swap in one of these when the equipment is taken or the main lift has stalled.
Use this exercise in a program
The Box Squat fits into hypertrophy and strength splits that prioritize quads volume.
Browse training programs →Track your sets and reps automatically with MuscleBuddy
Free workout logging and auto-progression, with coaching that adjusts to the sets and weigh-ins you log.
Create your free account