Box Squat: How-to, Tips & More
The Box Squat is a intermediate compound exercise for your quads. You do it with barbell, rack and plyo box. It is a good fit when your goal is both strength and muscle growth.
Besides the quads, it also works your glutes, hamstrings and lower back, so it fits well in a session that trains those muscles together.
Muscles worked
Quads
Primary
Glutes
Secondary
Hamstrings
Secondary
Lower back
Secondary
How to do the Box Squat
- Set a box or bench behind you at about knee height.
- Squat back until you sit briefly on the box.
- Keep your weight on it for a moment without relaxing.
- Drive up to stand.
Box Squat tips
- Sit back, not down. Shins stay close to vertical.
Sets and reps
Most lifters do well with 3 to 8 reps per set, and 3 to 8 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range.
Equipment
Barbell, Rack, Plyo box
Type
Compound
Box Squat alternatives
More quads exercises
All Fours Quad Stretch
Bodyweight
Assisted Pistol Squat
Chair
Barbell Bulgarian Split Squat
Barbell
Barbell Lunge
Barbell
Barbell Split Squat
Barbell
Barbell Step Up
Barbell
Frequently asked questions
What muscles does the Box Squat work?
The Box Squat mainly works your quads, with help from your glutes, hamstrings and lower back.
How many sets and reps should I do?
A good starting point is 3 to 8 reps per set, and many lifters get the best results between 3 to 8 reps. Use a weight that leaves one or two reps in reserve.
Is the Box Squat good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Box Squat?
You need barbell, rack and plyo box.
Add Box Squat to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon