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Quadriceps · Beginner

Bodyweight Box Squat

Squat to a box for depth control and posterior-chain strength.

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Bodyweight Box Squat demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsCore

Equipment

Box

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand in front of the box with your normal squat stance.
  2. 02Brace and sit the hips back toward the box while the knees track over the toes.
  3. 03Touch the box under control without relaxing or rocking backward.
  4. 04Keep tension in the legs and torso on the box.
  5. 05Drive through the feet to stand straight up from the same stance.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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