Box Squat
A barbell squat variation performed by sitting back onto a box to build explosive strength out of the bottom position.
Equipment: Barbell, Squat rack, Bench
How to do it
- 1Set a box or bench behind you at a height that puts your hips at or just below knee level, and unrack the barbell across your upper back.
- 2Sit your hips back and down toward the box, keeping your shins relatively vertical and your weight in your heels and midfoot.
- 3Touch the box under control without collapsing or relaxing, pausing briefly while keeping your core braced and tension in your hips and hamstrings.
- 4Drive back up forcefully off the box, leading with your chest and hips together to return to standing.
Common mistakes
- Relaxing or "dumping" your weight onto the box instead of maintaining tension through the pause.
- Letting the knees cave inward or rounding the lower back when sitting back to the box.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-4 | 4-6 | 2-3 min |
| Build muscle | 3-4 | 8-12 | 60-90 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. Actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Box Squat safe for beginners?
The Box Squat is tagged advanced, meaning it generally works best once you already have some legs training experience. If you're new to training, building a base with the Barbell Back Squat first is a reasonable place to start.
See the Barbell Back SquatWhat muscles does the Box Squat work?
The primary mover is your quads. As a legs movement, it also involves your glutes and hamstrings.
What can I substitute if I don't have barbell or squat-rack or bench for the Box Squat?
The Goblet Squat targets the same primary muscle with different equipment, so it's a reasonable swap if you don't have barbell or squat-rack or bench available.
See the Goblet SquatRelated exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.