Alternatives
- Bodyweight Squat
- Wall Sit
- Static Split Squat
Summary
Box squats involve lowering onto a box or bench before standing up again. They help reinforce proper depth, improve squat control, and build confidence in beginners or those recovering from injury.
Benefits of the Box Squat
- Teaches proper squat depth and form
- Builds quad and glute strength
- Reduces stress on the knees
- Useful for rehab or learning technique
- Encourages pause and control at the bottom
Box Squat Muscles Worked
- Primary: Quadriceps
- Secondary: Glutes, Hamstrings, Core
Instructions
- Stand in front of a box or bench, feet shoulder-width apart
- Hold a weight if desired, and brace your core
- Lower your hips back and down until you sit briefly on the box
- Keep tension – don’t fully relax at the bottom
- Press through your heels to stand back up
- Keep chest lifted and knees tracking in line with toes
- Repeat for the desired number of reps
Common Mistakes
- Dropping too quickly onto the box
- Fully relaxing at the bottom
- Rocking forward to stand up
- Letting knees cave inward
- Using a box that’s too low or too high