Box Squat
A squat to a box, bench or chair behind you: sit back until you touch it, then stand up. The box sets a repeatable depth for the quads and glutes. Choose it to learn the squat, to train a partial range, or as the sit-to-stand that trains getting up from a chair.
Updated
Primary muscles: Quadriceps, Glutes. Supporting muscles: Hamstrings, Core. Equipment: Bodyweight, Bench.
Muscles worked
Primary
Secondary
Equipment
BodyweightBench
How to do it
- Stand with your back to a sturdy box, bench or chair (higher is easier), heels about a foot from it.
- Set your feet about shoulder width and reach the arms forward, or hold a counter if balance is shaky.
- Brace the core and sit the hips back and down toward the box.
- Touch the box lightly, or sit briefly without relaxing the legs.
- Lean the chest slightly forward and drive through the midfoot to stand.
- Finish tall with the hips and knees straight.
Watch for
- Dropping onto the box.
- Rocking back to swing up from the seat.
- Knees collapsing inward as you stand.
Breathing
Inhale as you sit back, exhale as you stand.
Tip
Log any added load (dumbbell, kettlebell or barbell) as the weight, and use a lower box as you get stronger.
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