Squats are one of the top exercises for building strength in your legs, core, lower back, and glutes—all at once. The best part? You can do them pretty much anywhere, anytime.
To get the most out of squats, though, it’s smart to try out different styles. One variation worth adding to your routine is the box squat.
Box squats help you engage your glutes and hamstrings more than regular squats do. They’re also fantastic for building explosive strength, which can benefit you in sports and everyday activities.
Box squats can be a bit more challenging than regular squats, so learning the right technique is important. Doing them properly keeps you safe, helps you get stronger, and improves your movement.
Let’s break down how to do box squats so you can approach them with confidence and control.
Box Squats vs. Regular Squats
Box squats stand out because you start each rep from a complete stop. This “dead stop” means you can’t use momentum; you have to generate all the power yourself, which builds explosive strength.
Another big plus is that box squats let you control how deep you go. Sitting back onto the box means you always know exactly how low you’re squatting, making it easier to keep your form consistent. Box squats also shift more of the work to your glutes and hamstrings, thanks to less knee bend and more hip movement.
In contrast, regular squats usually let you lift heavier weights because you can use the natural bounce at the bottom (called the stretch reflex) to help you stand back up. Regular squats also target your quads more, and it can be harder to judge your depth without a coach or mirror.
Why Box Squats Are Awesome
Here’s why box squats deserve a spot in your workouts.
Stronger Legs, Back, and Core - Box squats work your legs, upper back, and core, giving you a full-body strength boost and helping with posture and stability.
Better Posterior Chain Activation - These squats focus on the muscles along the back of your body—your glutes, hamstrings, and lower back—which are key for power and balance.
Build Explosive Power - Pausing briefly on the box teaches your body to push hard from a dead stop, which is great for athletes or anyone wanting more speed and strength.
Customizable Depth - You can adjust the box height to target different muscle groups or accommodate your flexibility, making the exercise fit your needs.
Improved Mobility: Regular box squats help your hips, knees, ankles, and upper back move better, lowering your injury risk and making daily movements easier.
What Muscles Do Box Squats Work?
Box squats don’t just work your legs—they engage your whole lower body and core.
Quads - First off, your quadriceps (the muscles on the front of your thighs) get a solid workout as they help extend your knees when you stand up from the squat.
Adductors - Alongside them, the adductors (the muscles on the inside of your thighs) play an important role in stabilizing your legs and controlling your movement.
Hamstrings - The hamstrings, located at the back of your thighs, are heavily involved too. Box squats encourage you to sit back more than regular squats, which puts extra emphasis on these muscles, helping to strengthen and develop them.
Glutes - Your glutes (your butt muscles) are also prime movers in this exercise. Because of the way you sit back onto the box, your glutes have to work harder to push you back up to standing, making box squats excellent for building powerful hips.
Lower Back - Your lower back muscles, specifically the spinal erectors, work hard to keep your spine stable and upright throughout the squat.
Core - Your core muscles—including your abs and obliques—also engage to support your torso and maintain balance.
Upper Back - Lastly, your upper back muscles help keep your chest up and shoulders in position, ensuring good posture and control during the lift.
How to Do Box Squats: Step-by-Step
1. Set Up the Bar - Start by approaching the barbell, which should be set in a squat rack at about mid-chest height, just above your nipple line. This setup helps you get under the bar comfortably and safely.
2. Place the Box - Next, place a sturdy box or bench behind you at the right height. The goal is to have the box positioned so that when you sit on it, your thighs are parallel to the floor. This ensures you’re hitting the right depth for maximum benefit.
3. Grip the Bar - Grip the barbell with your hands just a little wider than shoulder-width apart. Make sure to wrap your thumbs around the bar for a secure hold.
4. Get Under the Bar- Now, get under the bar and rest it on the natural shelf formed between your trapezius muscles and the top of your shoulder blades. This position helps keep the bar stable and comfortable during the lift.
5. Engage Upper Back- Before you lift, squeeze your shoulder blades together without shrugging your shoulders. Keep this tight, engaged position throughout the entire movement to protect your upper back and maintain good posture.
6. Un-rack and Step Back- Stand up to lift the bar off the rack, then take up to three steps backward to position your feet just outside shoulder width. A wider stance will put more emphasis on your glutes and hamstrings, which is great for building strength in those areas.
7. Foot Position- Position your feet as close to the box as possible without actually touching it. You can point your toes straight ahead or angle them out between 15 and 30 degrees. Keep in mind, the wider your stance, the more you’ll need to turn your feet outward to stay balanced.
8. Brace Your Core- Take a deep breath and brace your core by tightening your abdominal muscles. Begin the squat by bending at both your hips and knees at the same time. Imagine sitting back into a chair behind you, focusing on using your hamstrings to control the movement. Keep your spine neutral—avoid rounding or arching your back.
9. Lower Down- Lower yourself down until you are fully seated on the box. It’s important to control this descent; don’t just drop onto the box. Slamming down can cause unnecessary pressure on your spine. Instead, let your glutes and hamstrings act like a cushion to help you sit gently and safely.
10. Pause- Once seated, pause for a count of one, but don’t relax your muscles. Keep your entire body tight and ready to push back up. Its okay if your knees move slightly forward as you sit, but try to keep your shins mostly vertical.
11. Stand Up - To stand back up, drive through your feet and push off the box while maintaining a neutral spine. Finish the movement by squeezing your glutes hard at the top to fully extend your hips and lock out the squat.
How to Seamlessly Add Box Squats to Your Training
Box squats can be your main lower-body lift or a strong accessory after regular squats or deadlifts. Pair them with moves like lunges, glute bridges, or hamstring curls for a balanced routine.
For most people, doing box squats 1–2 times a week is enough! Aim for 3–4 sets of 5–8 reps, focusing on good form over heavy weights, especially if you’re new to the exercise.
Don’t forget core exercises (like planks or bird dogs) to support your lower back and improve your squat control. Give yourself time to rest and recover between sessions—your muscles need it to get stronger!
Common Box Squat Mistakes (and How to Fix Them)
Even though box squats are great, it’s easy to make mistakes. Here’s what to watch out for:
1. Bouncing Off the Box
One of the biggest mistakes is bouncing off the box instead of sitting down with control. When you drop down and bounce right back up, you’re missing the whole point of the exercise. Instead, sit all the way down onto the box and come to a complete stop before standing back up.
Pro tip - Don’t use heavy weights when you’re learning this movement. Lower the weight and focus on perfecting your technique first.
2. Letting Your Knees Cave Inward
Another common issue is letting your knees cave in as you stand up. This can put a lot of stress on your knees and hips, and over time, it can even lead to injuries. If you notice your knees drifting inward, drop the weight and focus on keeping your form solid.
3. Using the Wrong Box Height
If the box is too high, you won’t get the full range of motion. If it’s too low, you might lose control or strain your lower back. Aim for a box that lets you squat so your thighs are parallel to the floor when you sit down. Adjust the height as needed to match your flexibility and strength.
4. Losing Tension at the Bottom
It’s important to keep your muscles engaged even while sitting on the box. If you relax completely, you lose the benefits of the exercise and risk hurting your back. Stay tight and keep your core braced the entire time.
5. Poor Foot Placement
Your feet should be flat on the floor and about shoulder-width apart, with your toes slightly turned out. If your stance is too narrow or too wide, it can throw off your balance and make the movement less effective. Take a moment to set your feet before each rep.
Give Box Squats a Try!
A small change in your squat routine can make a big difference. Start adding box squats to your workouts and notice the benefits! Make sure to keep your focus on good form, control, and patience.
Share your experiences or questions in the comments below. For more strength training tips, check out our other blog posts!
Frequently Asked Questions
1. Can I do box squats with dumbbells?
Definitely! Hold dumbbells at your sides, on your shoulders, or in a goblet position.
2. How can I do box squats at home?
Use a sturdy chair as your box. You can try single-leg box squats or hold a dumbbell for extra challenge.
3. Are box squats good for beginners?
Yes! They help you learn proper squat form and control your depth, making them safe for beginners.
4. Can I do box squats without weights?
Absolutely. Bodyweight box squats are perfect for beginners or mobility work and can be done anywhere.
