Legs
Box Squat
A controlled power movement designed to build explosive leg strength and perfect squat mechanics.
How to perform.
Follow the sequence — setup is half the lift.
Position a box or bench behind you and set a barbell across your upper trapezius muscles.
Stand with your feet slightly wider than shoulder-width apart and point your toes slightly outward.
Begin the descent by hinging your hips backward and bending your knees while keeping your chest upright.
Lower yourself under control until your glutes make full contact with the box without collapsing your spine.
Pause for a moment on the box to break the stretch-shortening cycle while maintaining tension in your core.
Drive through your heels and extend your hips and knees simultaneously to return to a standing position.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Placing the box too far back causing an excessive forward lean
- Rocking your torso back and forth to create momentum off the box
- Relaxing the core or spine once seated on the box
- Allowing the knees to cave inward during the ascent
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.