Box Squat
How to do it
- Set a bench or box behind you so that sitting on it puts your thighs at or below parallel.
- Unrack the bar across your upper back and step back until the box is right behind your heels.
- Sit back until you touch the box lightly - do not drop onto it.
- Pause for a beat, then drive up.
- The pause kills the bounce, which is the whole point - it builds power out of the bottom.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Quads 90%
- Glutes 55%
- Adductors (inner thigh) 40%
- Lower back / erectors 30%
- Hamstrings 20%
- Abs 15%
- Calves 10%
Other ways to train this
-
Barbell Squat
-
Leg Press
-
Hack Squat
-
Goblet Squat
-
Front Squat
-
Smith Machine Squat
-
Bodyweight Squat
-
Jump Squat
-
Kettlebell Front Squat
-
Band Squat
Photos and form cues from free-exercise-db, released into the public domain.
Know what your whole week misses, not just one exercise
These percentages are what the app adds up. Tick what you already train and see which muscle groups your routine leaves short - free, no signup.
Check my coverage