How To Do Box Squats

Box Squats Exercise

Box squats are a perfect exercise for beginners who are just learning how to perform the squat exercise, as well as for those who are taking the weight levels up higher and may not have a spotter present to help them with the movement.

It’s a compound exercise that will hit the glutes, hamstrings, quads, as well as the core.

The box squat is also a good option for those who suffer from knee pain and for this reason cannot go below 90 degrees while doing a standard squat exercise.

Box Squats How To

  • Stand in a squat rack/smith machine with a box that’s about knee height level comfortably behind the body.  The feet should be slightly wider than hip width apart, feet turned out slightly if desired.
  • Once in position, unrack the weight, straightening the knees so the barbell is balancing on the back of the shoulders, arms on either side slightly wider than shoulder width apart.
  • Take a deep breath in and then slowly bend the knees as you lower yourself down into the squat position.
  • Continue to move downward until you can just feel your bum touching the box, then reverse direction and come back into the standing position to complete the rep.
  • Continue on until all reps are completed.

Form and Technique

While doing this movement, be sure to keep your head upwards to prevent adopting a forward lean with the upper body.

Also be sure that the knees move directly over the toes as you lower yourself down into position.

Variations:   Dumbbell Squats, Goblet Squats, Plie Squats

Routine for Strength:  3 sets x 12-15 reps

Routine for Muscle Gains:  4-5 sets x 6-8 reps

Box Squats