How to do a Box Squat
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Barbells
Squat Rack
Workouts with Box Squat
Target muscles worked
Instructions for Proper Form
Enhances lower body strength by focusing on the glutes, hamstrings, and quads. Performed by squatting down to a box at parallel or slightly lower, then driving upwards. This exercise builds power and improves squat technique by encouraging a pause at the bottom.
- Set the barbell just below shoulder height and place a plyo box 1-2’ away from the racked barbell.
- Squeeze your shoulder blades together and brace your core by breathing into your stomach.
- Quarter squat underneath the barbell to place it on the base of your neck before lifting and stepping back to the front of the plyo box.
- Keeping your heels planted firmly on the ground, descend by hinging at your hips while keeping your chest up.
- Your knees should track outward and slightly forward as you descend.
- Once you have reached the depth of the plyo box, return back to the starting position.
Weight & 1 Rep Max Calculator
Average Box Squat standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps40lbs1 Rep Max50lbs
- intermediate8reps50lbs65lbs
- advanced8reps65lbs80lbs
Enter your stats to calculate your Reps & Weight
Alternatives & Variations to Box Squat
1. Back Squat
99.3 mSCORESWAPPED 765 TIMESBack Squat is one of the three Powerlifting movements, and one of the most common lower body exercises. It’s a great compound exercise that can help build strength and muscle mass in your leg, especially your quadriceps. It’s a staple in most fitness programs, and is often used as a metric for tracking lower body strength in general.
2. Leg Extension
99.4 mSCORESWAPPED 377 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
3. Leg Press
99.7 mSCORESWAPPED 301 TIMESLeg Press is a compound exercise that primarily targets the quadriceps. The exercise itself is fairly similar to a standard squat, with some key differences. The biggest of these differences is the added stability from supporting your back on the Leg Press Machine. The end result of these changes is a more stable movement that further emphasizes your quadriceps. Leg Press is an excellent exercise for anyone looking to build muscle mass or strength in their quads.
4. Dumbbell Squat
94.1 mSCORESWAPPED 178 TIMESDumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.
5. Machine Leg Press
95.1 mSCORESWAPPED 174 TIMESMachine Leg Press is a variation on the more standard Leg Press. Like the Leg Press, this is a compound exercise that primarily recruits the quadriceps. This is a great exercise for building strength and muscle mass in your quads. The use of a machine doesn’t change anything significant about this exercise, although your positioning may change depending on the machine you’re using.
6. Hack Squat
90.1 mSCORESWAPPED 171 TIMESHack Squat is a variation of squats that utilizes a specific machine to add resistance. Like other squat variations, this exercise primarily targets your quads. The use of a machine can assist you by redistricting your range of motion more than with the use of free weights, as well as adds more stability to the movement.
7. Air Squats
92.1 mSCORESWAPPED 146 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
8. Smith Machine Squat
94.3 mSCORESWAPPED 144 TIMESSmith Machine Squat is a variation on the more standard Squat. Like other variations, this is a compound exercise that primarily targets your quads. The use of a Smith Machine restricts your range of motion, and adds significantly more stability to the movement. This makes this exercise a great choice for learning proper squat mechanics, and developing strength in your lower body.