Strength Training · Bodybuilding · Powerlifting
Box Squat
The box squat is a barbell back squat with a brief seated pause on a box. It trains your thighs and glutes while giving you a consistent depth target.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 3 min
How to do it
- Position a box inside the rack at a height that puts your thighs roughly parallel to the floor when seated.
- Grip the bar evenly with it resting across your upper back.
- Lift the bar clear of the hooks by straightening your legs.
- Step back into a shoulder-width or slightly wider stance just in front of the box, with toes turned slightly outward.
- Lower yourself onto the box by bending your knees while moving your hips back.
- Pause briefly in the seated position.
- Push through the floor to return to standing.
- Return the bar to the rack hooks after your final repetition.
Form cues
- Brace your trunk before each descent
- Keep your knees tracking over your toes
- Keep your whole foot planted
- Stay tight through the seated pause
Common mistakes
- Dropping onto the boxControl the final inches of the descent so you make gentle contact.
- Rocking to stand upRise from a still position rather than swinging your torso for momentum.
- Hips rising before the chestUse a lighter load so your hips and shoulders rise together.
Safety
Abrupt contact with the box under a loaded bar can stress your back. A shifting box or failed ascent can leave you trapped beneath the bar.
- Use a rigid, non-slip box rated to support you and the added load.
- Set rack safeties just below the bar's seated height; verify clearance with an empty bar.
- Practice with an empty bar before adding weight gradually.
- End the set before fatigue prevents a controlled repetition.
If sitting to the box causes hip, knee, or back pain, try a higher box with less weight or seek guidance from a physiotherapist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell
- Barbell Collar (optional)
- Lifting Belt (optional)
- Plyometric Box
- Power Rack
- Rack Safety Supports (optional)
- Weight Plate (optional)
Sets and reps
- Sets
- 3–4
- Target
- 5–8 reps
- Rest
- 3 min
Start with a weight that leaves you able to complete about two more repetitions with good form.