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box squat

Box squats represent a related form of the popular squats, although they present a somewhat unconventional variation. There are numerous adaptations of this squat exercise. In this form of squat training, one experiences a sense of security through the supporting box, while at the same time receiving continuous feedback on whether the squats have been performed deep enough. The following section focuses on traditional box squats, which can be practiced with one leg without additional weight or with weight on both legs. For this, you need a box or other devices such as a chair or a bench on which the weight can be temporarily placed.

Due to the reduced depth and the act of setting down on the box, there is an opportunity to strengthen the hamstring muscles and prepare for other squat variations. For these reasons, beginners, in particular, benefit from box squats. Additional squat variations such as split squats or Bulgarian split squats are also performed with a box or another object as support.

Recommendation

The difficulty level of box squats is influenced by the height of the box, chair, or bench. The lower the height, the more challenging the exercise becomes.

Muscles stressed during box squats

The box squat is excellent for strengthening the muscles needed for squats. Primarily, the muscles of the thighs are trained, including the quadriceps femoris and the gluteus maximus. Additionally, the hamstring muscles (biceps femoris), especially in beginners who have not sufficiently developed this muscle, are specifically strengthened. Supporting muscles such as the erector spinae and the adductor muscles are also stimulated during box squats.

One-legged box squats

The box squats can also be performed with one leg to compensate for imbalances in the muscles and promote coordination. This variation is also possible with single-leg squats, where you train in a traditional manner without a box. The box squats described here are also known as Single-Leg Pistol Squats.

Body Position

For single-leg squats, start by standing upright. Your legs are almost parallel to each other. However, the weight is on one side of the body, while the other leg is stretched out in the air. Extend your arms in front of your chest. Your gaze is forward, and your lower back maintains its natural curvature. The depth of the box varies depending on the difficulty level.

Movement Execution

Now, bend the leg you are training and extend your hips backward. As you go down, inhale and sit on the box or stop after a light touch. The upper body naturally leans slightly forward, maintaining the arch in the lower back. The direction of the gaze and the arm position also remain unchanged. Stretch the leg that is suspended in the air forward. The exact position depends on the physical condition of the athlete. Once at the bottom, exhale, stand up again, and extend the leg. Push your hips forward, bringing your entire body back to the upright starting position. The untrained leg remains in the air in this position.

To begin single-leg box squats with a higher difficulty level, bend the leg you are training and lean the upper body slightly further forward. Continue this movement until your buttocks touch the lower box or lightly rest on it. When sitting on the lower box, the upper body is slightly inclined forward, maintaining a slight arch in the lower back. Then exhale, stand up again, pull the shoulders back, and push the hips forward.

Tip

If you are training with light weight, you can inhale attentively during the downward movement. With a certain amount of weight, it is advisable to take a deep breath in the standing rest phase before descending to build pressure in the abdominal area and ensure stability during execution.

Classic barbell squats with box

Usually, you perform squats as traditional barbell squats without a box. However, there is the option to modify this variation to incorporate box training in the future.

Body Position

For classic box squats with a barbell, position yourself in front of a rack and under the barbell. It should now rest on your rear shoulder muscles. The grip is wider than shoulder-width. Stand upright, and your gaze is forward. The legs are almost fully extended, and the lower back forms a slight arch. Additionally, the legs are approximately shoulder-width apart, and the toes usually point forward.

Execution of Movement

You start the barbell squats with a box by bending your legs and pushing your hips back. Lean the upper body slightly forward. Inhale during the downward movement until your hips are on the bench or just above it. Then, stand up again by pushing your hips forward and extending your legs. Maintain a slight arch in the lower back throughout the entire exercise. Exhale during the upward extending movement.

Box front squat

A variation of box squats is the so-called box front squats, which you can also train conventionally as front squats without a box.

Body Position

Begin by standing in front of a barbell, ideally resting on a rack. Position the front shoulder muscles under the barbell. Bend both arms backward, using an underhand grip to firmly grasp the barbell. However, ensure that you do not grip the barbell properly but rather lay it in your fingers. Use a "grip" that is slightly outside the shoulders. The elbows point forward and hover parallel to the ground. Lift the barbell from the rack and take a step back to execute the subsequent movement. This movement solely relies on the front shoulder muscles, and your fingers merely ensure the barbell remains secured. Choose a shoulder-width stance, stand upright, form a natural arch in the lower back to protect the spine. Keep your gaze forward and engage your muscles to begin the box front squats.

Note

Alternatively, you can also use the arm position from the animation, which is somewhat unconventional. In this case, you grip the barbell in a crossed and overhand manner. The elbows point forward and are also parallel to the ground.

Execution of Movement

Commence the box front squats by bending your legs. Exhale and continue the movement until you sit on the box. Typically, your thighs are now parallel to the ground. However, you can vary the difficulty level by adjusting the box's position, with a lower box increasing the challenge. Keep the upper body upright, gaze forward, and stand up while inhaling deeply. Ensure that you maintain a slight arch in the lower back during the upward movement.

Common Box Squat Mistakes

Despite being suitable for beginners in the gym, errors in box squats are frequently observed. This section highlights the most common sources of mistakes and provides tips to avoid them.

✅ Curved back: A curved back should be avoided during squats. It is crucial to maintain a natural arch at all times. Many athletes tend to curve their backs, especially during the upward movement, to compensate for lack of strength.

✅ Box/Bench too low: In the classic variations of box squats – excluding the one-legged, challenging version – the box or bench should not be too low. If the angle between the upper and lower legs is less than 90 degrees, correct execution becomes even more critical to prevent injuries. Of course, you can increase the difficulty by choosing a lower box, provided you are proficient in the movement.

✅ Incorrect grip on the barbell: Depending on the variation, the barbell requires a different grip. Pay special attention to Front Box Squats, ensuring that the arms are bent and an underhand grip is chosen, with the barbell resting only in the fingers. The elbows point forward.

✅ Improper knee positioning: The knees should point toward your toes. Ensure they neither buckle inward nor outward. Stability in the legs is crucial for executing box squats correctly.

Alternatives and similar exercises to box squats

In principle, athletes have the option to turn to different exercises than box squats, regardless of their training level. If, however, there is no box, bench, or chair available, or if athletes are not interested in box squats, there are also other similar squat exercises to choose from.

Cossack Squat

During the Cossack squat, the legs are trained alternately. Athletes shift their weight to one leg and then perform the squat.

Squats without additional weight

Squats without additional weight are also excellent for entering the world of squats. Here, athletes can learn the proper technique and specifically strengthen their leg muscles.

Step Ups

Step ups also require a box or another object at the appropriate height. If available, athletes can further strengthen their leg muscles by alternately jumping onto the box with one leg.