How to do the Box Squat, step by step
- Set a box at the right height behind you and take the bar on your upper back.
- Set your feet slightly wider than shoulder-width.
- Push your hips back and bend your knees until you touch the box.
- Sit down briefly and under control without relaxing your core.
- Drive up powerfully through your heels and midfoot.
Common mistakes and how to fix them
- Dropping onto the boxlower slowly and just touch down lightly
- Core relaxes on the boxstay tight, don't lean back
- Rocking for momentumstand up from a still seat without swinging
How to scale the Box Squat
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Box Squat with no weight
- Higher box
- Goblet Box Squat
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.