Exercise Tutorial: Box Squat
Table of Contents
What Is a Box Squat
The Box Squat is a Squat variation that will force you to get your hips into the right position to Squat back into the right depth. This is done through the use of a box or bench.
How to Do a Box Squat
Box Squats will follow all of the same form and cues as the conventional Squat. The only difference is that we are squatting on top of a box that serves the purpose of making sure that we are pushing the hips back as we are performing the squat. To learn how to do Box Squats, follow these steps below.
Locate a box or bench and place it behind you. Stand about a foot in front of the box with your feet shoulder-width apart and feet pointed slightly outwards.
Begin to squat, making sure that you are pushing the hips and glutes backwards towards the box. Once your glutes make contact with the box, sit on it with your weight and pause for a quick second.
Drive through the heels and squeeze the glutes and you return to the standing position. Make sure you are pushing the hips forwards.
Repeat the movement for the required amount of reps and sets.
You have now learned how to do Box Squats!
Box Squat Form
As with the conventional squat, the Box Squat will follow the same form requirements. When performing the Box Squat make sure that you follow these cues:
Keep your feet flat on the floor by distributing your weight through the mid-foot
Keep your knees in-line with the ankles
Maintain a neutral spine throughout the Box Squat
Keep a neutral gaze straight ahead
Keep the shoulders down and back
Box Squat Benefits
The Box Squat places more emphasis on the posterior chain when compared to regular Back Squats that engage the Quadriceps more. This is from the emphasis that is placed on the hips moving backwards on the box. As well, the Box Squat can also be performed using different Squat variations.
It is most common to see the Box Squat being done using a Barbell Back Squat, however the Box Squat can also be completed using a Front Squat variation. Additional benefits of the Box Squat include being able to train around injuries (you can control the height of the box) and increased concentric strength in the legs from the brief pause on the box during the Squat.
Box Squats Vs Regular Squats
Both the Box Squat and the Regular Squat are incredibly effective at increasing muscular strength. The difference between the two is that the Box Squat allows the athlete to address different ranges of motion in their squat by adjusting the height of the box or bench.
This allows lifters to work on areas that they may be weak in and address sticking points in their movements. Additionally, as we previously mentioned, the Box Squat is more effective at targeting the Posterior Chain and increasing concentric strength from the pause at the top of the box.
Single Leg Box Squats
Single Leg Box Squats are performed in the same manner as we described above for the Box Squat, just using a single leg. The inactive leg will be extended in front of the body as well as both arms in order to provide stability as you squat. This is a more challenging version of the Box Squat and can help to increase strength in your legs if one leg is weaker than the other.
Goblet Box Squats
The Goblet Box Squat is the Box Squat with the addition of a dumbbell or kettlebell. Hold the load close to the body around the upper chest and perform the Box Squat as usual. Remember to push the hips back and pause on the top of the box before returning to the starting position.
Box Squats With Bands
The Box Squat can be performed in a Barbell Back Squat variation where resistance bands are looped around both ends of the barbell. The use of resistance bands around the barbell helps to increase the total time under tension during the lift, and also helps to increase tension at the apex (top) of the lift.
During a normal back squat, the apex of the lift contains a decrease in tension and gives the muscles a second to relax. The Box Squat with Bands also helps to increase recruitment of the stabilizing muscles of the shoulders and hips.
Box Squats Bodybuilding
Many bodybuilders will use a high Box Squat to increase muscular size and strength in the Quadriceps. The lower the box, the more you will recruit the Hamstrings, the higher the box the more you will recruit the Quadriceps.
Box Jump Squats
The Box Jump Squat is when you begin on the ground and jump on top of a box. As you jump down, you will immediately go into a squat and then jump back onto the box. Repeat this cycle for 30 seconds to 1 minute.
One Leg Box Squats
One Leg Box Squats are Box Squats that are performed using a single leg. See above for more detail on how to perform a One Leg Box Squat.
Lateral Box Squats
The Lateral Box Squat involves the box behind you and off to one side of the body. You will have a wider than shoulder-width stance and your toes will be pointed outwards. Your arms will be extended in front of you to help stabilize the body. Squat to the side where the box is by pushing your hips back.
The leg farthest away from the box should be straight. Pause on the box and then drive through your heel and squeeze the Glute of the active leg to return to the starting position. Repeat the movement and then switch legs.
