Bodyweight

Box Squat

The Box Squat is a lower body exercise focusing on the glutes, hamstrings, and quads. It enhances strength, muscle mass, stability, and balance. The technique involves squatting down to a box or bench, then returning upright.
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Box Squat instructions
Step-by-step instructions
1
Stand with your feet shoulder-width apart and your toes pointing outward, place a box or bench behind you.
2
Begin the squat by pushing your hips back, keeping your chest up and your gaze straight ahead.
3
Lower your body until your buttocks touch the box or bench, keeping your knees over your feet.
4
Push up through your heels to stand back up, completely straightening your legs and squeezing your glutes at the top.
5
Do not fully rest on the box or bench, just touch it lightly and repeat for the programmed number of reps.
Stand with your feet shoulder-width apart and your toes pointing outward, place a box or bench behind you.
Begin the squat by pushing your hips back, keeping your chest up and your gaze straight ahead.
Lower your body until your buttocks touch the box or bench, keeping your knees over your feet.
Push up through your heels to stand back up, completely straightening your legs and squeezing your glutes at the top.
Do not fully rest on the box or bench, just touch it lightly and repeat for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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