Box Squat

Works the quadriceps. Helped by the adductors, calves, glutes, hamstrings and lower back.

Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.

Muscles worked

quadricepsadductorscalvesgluteshamstringslower back

Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.

Kit	Barbell
Level	Intermediate

The box squat allows you to squat to desired depth and develop explosive strength in the squat movement. Begin in a power rack with a box at the appropriate height behind you. Typically, you would aim for a box height that brings you to a parallel squat, but you can train higher or lower if desired.
Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders. Remove the bar from the rack, creating a tight arch in your lower back, and step back into position. Place your feet wider for more emphasis on the back, glutes, adductors, and hamstrings, or closer together for more quad development. Keep your head facing forward.
With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips until you are seated on the box. Ideally, your shins should be perpendicular to the ground. Pause when you reach the box, and relax the hip flexors. Never bounce off of a box.
Keeping the weight on your heels and pushing your feet and knees out, drive upward off of the box as you lead the movement with your head. Continue upward, maintaining tightness head to toe.

Log Box Squat with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.

Coming soon to the App Store