QuadsGlutesHamstringsBarbellintermediate
Box Squat
Box squats teach proper squat depth, break up the stretch-shortening cycle, and develop explosive power from a dead stop. Sit briefly on a box at parallel, then drive up.
How to Perform
1
Set up a box at a height that puts your thighs parallel to the ground.
2
Squat back onto the box with control — do not plop down.
3
Pause for 1-2 seconds on the box with your core braced.
4
Drive up explosively by pushing through your midfoot.
5
Keep your back tight and chest up throughout.
Common Mistakes to Avoid
Crashing onto the box instead of sitting with control.
Relaxing the core on the box.
Rocking forward to stand up instead of driving through the legs.
Muscle Activation
Quads75%
Glutes60%
Hamstrings35%
Variations
Low Box SquatPin Squat
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