Quads
Box Squat
The Box Squat is a strength exercise with a barbell for your quads. Share of the load in the Zulta muscle model: gluteus maximus 21%, quads (vastus lateralis) 14% and quads (vastus medialis) 14%.
How to do it
- Place a box behind you in a squat rack at a height that puts your thighs about parallel when seated.
- Unrack the bar onto your upper back and step back until the box is just behind your heels.
- Set your feet a little wider than shoulder-width, brace and push your hips back.
- Sit back under control until you touch the box, keeping tension through your legs and back.
- Drive your feet into the floor and stand up without rocking backward or forward.
Tips
- Sit onto the box, do not drop onto it.
- Keep your shins close to vertical by reaching the hips back.
Common mistakes
- Relaxing completely on the box and losing the brace.
- Rocking backward to build momentum.
- Letting the knees cave in as you stand.
Muscles worked by the Box Squat
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
More forward lean, more hip. Knees and hips flex and extend together under load: the vasti and glute max are the prime movers, the adductors extend the hip from the bottom, and the erectors hold the torso.
Box Squat alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Box Squat work?
Mainly the gluteus maximus, quads (vastus lateralis) and quads (vastus medialis). The adductors, spinal erectors (lower back) and quads (rectus femoris) assist.
Is the Box Squat good for beginners?
The Box Squat is rated intermediate. If you are new, learn the Band Squat first and build up from there.
What is a good alternative to the Box Squat?
For example the Low Bar Back Squat, Band Squat and Cable Squat. They train mostly the same muscles, some with different equipment.
How do you make the Box Squat harder?
Add weight or reps, or move on to the Anderson Squat and Double Pause Squat.
Sources
- Escamilla 2001, MSSE 33(1):127-141 (knee biomechanics of the squat)
- Kubo et al. 2019, Eur J Appl Physiol 119(9):1933-1942 (squat depth and adductors)
- Gullett et al. 2009, JSCR 23(1):284-292 (front vs back squat)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.