Box Squat Guide: How to Do Box Squats With Perfect Form

The box squat is a compound exercise that uses a barbell and plyometric box to work muscle groups throughout your body. Perform box squats by using a wide stance with your feet slightly beyond shoulder-width apart. Take a deep breath, brace your core, and unrack the barbell. While resting the barbell on your upper back, lower your body until you are sitting on the plyometric box at the bottom of the squat, then return to standing.

Consider some of the benefits of using box squats in your powerlifting program.

1. 1. Box squats work your posterior chain. When performing box squats, extend your lower body back further than you would during a regular squat. This movement pattern helps to activate muscle groups across your lower body, including your hamstrings, glutes, spinal erectors, hip flexors, and lower back muscles.
2. 2. Box squats can help with your squatting form. The pause at the bottom of a box squat slows you down, heightening awareness of improper form. Box squatting brings attention to issues you may have in your typical free squat movement patterns or range of motion.
3. 3. Box squats put less stress on your knees. The posture of box squats puts slightly less pressure on your knee joints when compared to front squats or back squats.

To do a box squat, begin by using a weight that you can control for 3–4 sets of 3–5 repetitions. Choose a weight that allows you to maintain good technique throughout all sets and repetitions.

1. 1. Start by setting up a barbell in the squat rack according to your height. The barbell should be slightly lower than your shoulders.
2. 2. Place a plyometric box a couple of feet behind the barbell. The height of the plyometric box should allow your knees to be at a 90-degree angle when you sit on the box. You should have enough space to take a couple of steps backward after unracking the barbell.
3. 3. Facing the barbell, step underneath it and place your hands on both sides of the bar. The barbell should rest on the muscles of your upper back.
4. 4. Un-rack the barbell and take a couple of steps backward until you’re a few inches away from the box.
5. 5. Your posture should be tall with your feet wider than hip-width apart and your knees slightly bent. Your shoulders should be directly over your hips with your head and neck in a neutral position. Your chin should remain tucked throughout the movement as if you were holding an egg under your chin.
6. 6. The weight on your feet should be evenly distributed along each entire foot. Grip the floor with your feet to create a stable foot position. Rotate your shoulders outward to engage your lats and upper back. Pre-tension your shoulders and hips, and engage your core. All repetitions should begin from this position.
7. 7. While maintaining your alignment, begin the downward movement by bending your hips, knees, and ankles. Lower into the squat until your glutes contact the plyometric box. The weight on your feet should be evenly distributed.
8. 8. While maintaining full-body tension, pause for a second on the box to eliminate your momentum.
9. 9. To begin the upward movement, push your feet into the ground to initiate standing. Push through your midfoot and heel while keeping your toes engaged.
10. 10. As you stand, keep your chest high and squeeze your glutes. Allow your knees to straighten and your hips to travel forward. As you finish the movement, squeeze your glutes and quadriceps while maintaining a neutral spine.
11. 11. At the end of each repetition, your shoulders should finish directly over your hips. Imagine that your pelvis is a bucket filled water and you’re attempting not to spill any of it.

If you want to change your box squat exercises, consider one of these three variations:

1. 1. Low box squat: By using a lower box height, this advanced variation allows your knees to move through a greater range of motion.
2. 2. Bodyweight box squat: If you’re new to box squats, consider practicing your form without holding a barbell.
3. 3. Dumbbell box squat: This beginner-level variation uses dumbbells in place of a barbell. Perform dumbbell box squats by holding a pair of dumbbells at your sides as you lower yourself to the box.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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