Bodyweight Box Squat

Muscle Groups Involved

Hamstrings - Primary
Quads - Primary
Erectors - Primary

Highlights

Your ankles must start in front of your knees.
Lean forwards to start the movement off of the box.
Use your hamstrings to pull yourself up to the standing position.
Sit back far like sitting in a low chair to sit onto the box.
Stay tight while on the box. Do not relax.

Description

The Bodyweight Box Squat is a popular powerlifting and strength training exercise that emphasizes the hamstrings and posterior chain musculature. It also teaches athletes to generate force from a standstill and improve abdominal strength. To perform the Bodyweight Box Squat start in a seated position, sitting on the edge of a box or bench. Place your feet so that your ankles are approximately 1-2 inches in front of your knees, so that your knees are slightly wider than 90 degrees bent. Place your hands out in front of you with your shoulders locked down and back to increase stability. Brace your abdominals and start the movement by leaning forwards at the hips. Perform a hamstring curl motion to pull yourself forward into a standing position. Allow your torso to flex forward and bend down in order to center your gravity enough to stand. Pause briefly in the standing position squeezing your glutes and abdominals. Return to the starting position under control by pushing your hips back. Lower yourself with control by keeping your core braced throughout the movement. Touch your buttocks to the seat briefly without letting go of your braced core. Rebrace as you inhale and repeat for the desired number of repetitions.

Common Mistakes

Do not slam into or drop onto the box or bench. Lower yourself with control

Do not slam into or drop onto the box or bench. Lower yourself with control. Do not allow your spine to flex or round. Stand and sit tall throughout the movement. Do not place your ankles beneath or behind your knees which will shift the focus to your quadriceps. Do not arch your back excessively. Keep your abs braced and your spine neutral.

Pro Tips

Picture that you are trying to rip the floor apart using your heels. This w

Picture that you are trying to rip the floor apart using your heels. This will increase glute activation as your knees track outwards as you stand up.

Purpose

The Bodyweight Box Squat is great for learning how to perform a Box Squat w

The Bodyweight Box Squat is great for learning how to perform a Box Squat without loading your spine. It can improve hamstring activation and strength while challenging your core and ability to generate force from a standstill position.

Form

Be sure to check the position of your feet as compared to your knees, makin

Be sure to check the position of your feet as compared to your knees, making sure that your ankles are in front of your knees instead of underneath or behind.