About this exercise
The box squat is a bodyweight squat performed to a bench or box, which sets a consistent depth and teaches you to sit back through your hips. It builds quad strength while engaging the glutes and hamstrings.
Box squat
Step by step instructions, muscle activation and variants for the Box squat.
MediumQuadriceps
How to Perform
- Stand in front of a bench or box with your feet about shoulder-width apart and toes pointing slightly out
- Keep your chest up and your core braced as you bend at the hips and knees
- Sit back and lower yourself under control until your glutes lightly touch the box
- Pause briefly without fully relaxing onto the box
- Drive through your heels to stand back up to the starting position
- Repeat for the desired number of repetitions
Muscle Activation
Primary
Quadriceps
Secondary
GlutesHamstrings
Common Mistakes
Common mistakes content is coming soon.
About the Box squat
The Box squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.