Box Squat

How to perform the Box Squat

1. Set a box or bench behind you at a height that puts you at or just below parallel when seated on it.
2. Unrack the bar and set up over the box with a stance often slightly wider than your normal squat.
3. Sit back onto the box by pushing the hips rearward first, loading the hamstrings and glutes more than a normal squat.
4. Settle onto the box and relax the hips briefly without fully collapsing, coming to a genuine pause.
5. The box teaches sitting back and provides a consistent depth target on every single rep.
6. 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 a related movement if equipment, recovery, or progression demands it.