Exercise guide
Box Squat
The Box Squat is a barbell squat variation that uses a box to set the bottom position. The quadriceps, glutes, hamstrings, adductors, calves, and lower back contribute as you sit back to the box and stand. Stance and box height can be adjusted for different training goals.
Training context
Using the Box Squat in training
Box squats are often used to practice a consistent depth, emphasize sitting back, or train strength from a paused position. The box should be treated as a position marker and support, not as a surface to fall onto.
Box height, stance width, bar position, and whether the lifter pauses fully should be recorded when comparing sets.
Technique overview
Stay controlled on the box
Set the box directly behind your stance and maintain full-body tension as you descend. Make controlled contact and pause without rocking backward or bouncing. Drive through the feet to stand while keeping the bar balanced. Avoid completely relaxing the torso or shifting the feet while seated.
Treat this as an overview and use a range, pace, and setup you can control.