Box Squat

Box Squat

The box squat is my absolute favorite way to squat; not only is it my favorite way, but it is probably the best way to learn to squat correctly too. When you perform a box squat correctly you must sit way back onto the box and this will teach you to load the hips, glutes, and hamstrings, which are all essential in quality athletic movements such as sprinting and jumping. In addition this will help you push your knees out and allow you to keep correct muscle alignment for all athletic movements.
To start you will want to select a box height, which can be very confusing for most people. I will typically have beginners use a parallel or slightly lower than parallel box. Parallel is where the crease of your hips is lower than the top of the knee. With advanced lifters I will cycle through different size boxes, from 12” boxes to taller boxes.
Now that you have the right height box you are ready to begin. To start the box squat you will want to unrack the bar from the squat rack; you can use either a high or low bar position, or just wherever the bar is comfortable. Once in a standing position with the bar on your back squeeze your shoulder blades together. The result of this is that you stick out your chest. I call this “bullet-proofing” your back and it is a position that should be used in many different lifts. From your “bullet-proofed” position fill your chest with air and harden your abs and then stick your butt back. You are now ready to descend. Sit down and back onto the box while pushing the knees out in order to recruit your hips. When on the box your knees should not be past your toes, and ideally your shins are perpendicular to the floor. While on the box keep your back arched and relax your hips. Now keeping your back arched and your knees pushed out “push the floor down” and stand up in a powerful movement. Squeeze your butt as you stand.
Typically when you first start you will have a tendency to drive the legs and not keep the back arched. This can cause you to go into a good morning position which is not ideal for this exercise. Also it is common to not sit back far enough on the box resulting in the knees being past the toes. So these are some things to watch out for. The box squat is a great exercise that trains the posterior chain and is key in all athletic activities.

E-mail me and let me know if you have any questions on form or technique and I will answer your questions. tkolb@northernmichigansportsmed.com