Box Squat

A squat performed to a box or bench, which fixes the depth and teaches sitting back into the hips.

How to do it

1. Stand in front of a box or bench, feet shoulder-width apart, with your arms extended forward for balance.
2. Push your hips back and bend your knees, sitting back toward the box rather than straight down.
3. Touch the box lightly with your glutes without collapsing onto it.
4. Drive through your feet to stand back up, squeezing your glutes at the top.
5. Repeat for the desired number of reps.

Tips

• Use a box height that lets your thighs reach about parallel to the floor and lower it as mobility improves.
• Keep your weight through the middle of your feet — do not rock onto your toes.
• Touch and go: fully relaxing onto the box loses core tension and stresses the spine.

Muscles

Primary: Glutes (max), Quadriceps

Secondary: Erector spinae, Glutes (medius), Hamstrings