A box squat is an exercise that involves sitting back in a squat position on a squat box, bench or steel plyo box. This movement is commonly used to develop strength and power through the lower body, particularly the hamstrings, quads, and glutes. Box squats can also improve squat mechanics, depth, and mobility.

The height of the squat box will depend on your goal and current mobility. You can use it with body weight, kettlebells or dumbbells for a goblet squat or in a traditional Barbell back squat.

When contacting the box, there is an option to sit and pause or briefly touch the box before standing straight back up; with either method, you must maintain tension in your core and ensure good form.

Benefits of Box Squats

Posterior Chain Focused

Box squats allow you to be more hip-dominant and sit back with the hips rather than bending at the knee. This technique can help build better squat mechanics and increase the emphasis through the posterior chain. This greater muscle activation through the glutes, back and hamstrings will help to develop strength and muscle in these areas.

Depth Control

The box squat lets you choose your squat's depth depending on your current goal. Some people may want to work on their lower body mobility and squat depth. Some may want the box higher, developing power through a shorter range of motion.

Explosive Power

Box squats can be a great tool to help develop explosive power and strength, mimicking similar movements you need for sports. An option you can use is to pause on the box and then explode, moving as quickly as possible. Make sure to get your form correct by doing bodyweight squats first.

Joint Friendly

Box squats can be gentler on your knees as you do not have to bend as much at the knee as in a traditional squat. Box squats also take some load off the lower back, making them a better option for people with lower back issues/injuries.

Variability

Box squats can be easily adapted depending on your ability, goal, and any injuries by changing the height of the box or the load used.

What is a Squat Box?

A Squat Box is perfectly designed for box squats; it is padded and easily adjusted to the specific height you need to perform the exercise. The lightweight, easily moveable, and adjustable squat box is preferable over a bench or plyo box for box squats.

An additional benefit of the squat box is the variability. It can be used for a range of exercises, including -

• Tricep dips

• Hip thrusts

• Split squats

• Step ups

• Dumbbell rows (as support)

• Dumbbell press (as seat)

• Resistance band (anchoring)

The box squat is a great exercise that can be adapted depending on your capability, limitations, and goals—box squats are fantastic for developing performance, adapting to injuries, and improving technique.

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Tags: Equipment > Bars and Weight Plates ; Exercise Type > Strength