Box Squat

A box sets the depth and teaches you to sit your hips back; useful for technique and for training a controlled range.

• Compound
• Barbell
• Intermediate

How to do it

• Sit back towards the box without dropping onto it
• Keep tension as you touch, do not bounce
• Push the floor away to stand, keeping your chest high

Sets, reps and tempo

Ranges: 5–10 reps · 1–3 RIR

Tempo: Lower for 2–3 s, brief pause on the box, drive up with intent

Common mistakes

• Dropping onto the box and bouncing (lower-back risk)
• Relaxing your core as you sit down
• A box too low or too high for your goal

Muscles worked

Primary

• Quads
• Glutes

Secondary

• Hamstrings
• Erectors / lower back
• Core / abs

Alternatives

• Barbell Back Squat
• Front Squat
• Hip Thrust