Box Squat
Quick Information
Category
Powerlifting
Difficulty
Intermediate
Equipment
Barbell, Squat Rack, Plyo Box
Primary muscle group
Gluteus Maximus, Quadriceps
Secondary muscle groups
Hamstrings, Erector Spinae, Adductors
Movement pattern
Bilateral Squat
Training goal
Maximal Strength
Sport
General Athletic Development, Powerlifting, Football, Soccer, Rugby
Overview
Purpose. Control squat depth and develop starting strength from a dead stop.
How it fits the system. An intermediate-level bilateral squat entry in the Powerlifting section, programmed to develop maximal strength. Related work in the library: Pause Back Squat and Barbell Back Squat.
Primary muscles
Gluteus Maximus, Quadriceps
Secondary muscles
Hamstrings, Erector Spinae, Adductors
Movement pattern
Bilateral Squat
Equipment
Barbell, Squat Rack, Plyo Box
Difficulty
Intermediate
How to Perform
- Set a box so that sitting on it puts you at or just below parallel.
- Unrack the bar as for a back squat and stand just in front of the box.
- Sit the hips back and lower under control.
- Touch the box lightly without relaxing the trunk.
- Stay tight, then drive the floor away to stand.
- Reset the breath and brace between reps.
Coaching Cues
- Sit back to the box, do not just drop down.
- Stay braced while you are on the box.
- Keep the shins close to vertical on the way down.
Common Mistakes
- Crashing onto the box.
- Relaxing and rocking to start the ascent.
- Letting the knees cave on the way up.
Progressions & Regressions
Progressions
Lower the box, add load, or add a pause on the box.
Regressions
Raise the box height.
When to Use It
When to use
To teach depth, or to build strength from a dead stop.
When not to use
With lower-back symptoms aggravated by the seated position under load.
Programming
4 to 5 sets of 3 to 5 reps.
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