The box squat is a lower-body exercise that increase strength, size, and power throughout the legs with an emphasis on the glutes and hamstrings. The exercise includes a pause at the bottom of the movement, activating more muscle fibers, which results in more strength, size, and power.
Step by step instructions
Stand with your feet shoulder-width apart in front of a chair-level box with a loaded barbell resting on the back of your shoulders. Push your hips back, and bend at the knees to get into a half-squat position.
Descend into a full squat position, but be sure not to sit on the box top. Pause when thighs are parallel and just a few inches from top. Brace core, pause, and then drive hips upward back into starting position.
Mistakes and Tips
- Do not rise completely from the squat position during the repetitions. Instead, make sure to keep knees bent into the half-squat at the top of the movement.
- Do not let the knees cave inward.