Box Squat

Setup

1. 01Set a box or bench behind you at or just below parallel height.
2. 02Take the bar across the upper back and step back until your calves are near the box.
3. 03Set a stance slightly wider than your normal squat with toes out.
4. 04Brace hard and keep the whole foot rooted.

Execution

1. 01Push the hips back first and sit down toward the box under full control.
2. 02Touch the box and settle briefly without collapsing or rocking.
3. 03Stay braced with shins near vertical during the pause.
4. 04Drive the feet through the floor and stand up explosively.

Checkpoints

• -You sit onto the box under control, never drop onto it.
• -Tension stays on through the pause; the trunk never relaxes.
• -Shins stay close to vertical with hips doing the work.
• -The stand-up is aggressive from the very first inch.

Common mistakes

• -Plopping down and using the box as a bounce pad.
• -Rocking the torso forward to build momentum off the box.
• -Setting the box so high the movement becomes a quarter squat.
• -Relaxing the brace while seated.