Targets: Glutes, Quads

About

Use a box to control your squat depth and build lower body strength.

How to Box Barbell Squat

Starting Position

1. Place the barbell on your shoulders behind you in the squat rack and take a step or two back.

2. Position a box of appropriate height behind you and stand with your feet shoulder-width apart.

3. Keep your chest up and look straight ahead.

Proper Form

1. Please push your hips back and slowly lower yourself towards the box by bending your knees.

2. Once your hips lightly touch the box, please pause for a moment.

3. Stand up by pushing through your heels and the center of your feet, returning to the starting position.

4. Please repeat with the feeling of pushing up with strength rather than using momentum.

Breathing Technique

Inhale while going down, and exhale while standing up.

Precautions

1. Sit completely in the box without relaxing your strength, and just maintain a light touch.

2. Please keep your core engaged to prevent your back from rounding.

3. Frequently check in the mirror to ensure your knees do not go significantly past your toes or collapse inward.

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