Box Squat

Box Squat trains 7 of the 18 muscle groups Full Coverage tracks: Quads 90%, Glutes 55%, Adductors (inner thigh) 40%, Lower back / erectors 30%, Hamstrings 20%, Abs 15%, Calves 10%.

Reference only Level: Intermediate Barbell Bench

This movement is in our catalog for reference, with the same per-muscle numbers as every other page here. The app does not select it for you.

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.

Light Main

How it compares

Compared with the Barbell Squat, it loads Quads 10 points lower, Obliques 10 points lower, Hamstrings 5 points higher. It needs Barbell + Bench where the other uses Barbell. Compared with the Bulgarian Split Squat, it loads Abductors (outer hip) 40 points lower, Lower back / erectors 30 points higher, Glutes 15 points lower. It needs Barbell + Bench where the other uses Dumbbells + Bench.