The box squat sits back to a box or bench: the depth is the same every rep and it teaches you to sit your hips back.
1Starting positionStart2End positionFinish
Setup
Set a box so your thighs are parallel when you sit on it. Unrack the bar and stand a little wider than usual in front of the box. Sit your hips back, touch the box, pause without relaxing, then stand.
Execution
Set a box behind you, rest the bar on your traps, feet wider than shoulders.
Inhale, push your hips back and sit on the box without relaxing your back.
Exhale and drive up through your heels.
Common mistakes
Dropping onto the box — touch down softly, never crash your tailbone into it.
Relaxing while seated — stay braced for the whole pause.
Rocking to stand up — rise without rocking your torso back and forth.
Box too low or too high — set it to parallel.
Alternatives
Equipment taken or the movement doesn't suit you — try Barbell Full Squat, Barbell Squat, Wide-Stance Barbell Squat. All 8 substitutes and what changes →
Not sure about your form? Send me a video of a set — I'll take a look and tell you what to fix first.
