Bodyweight

Box Squat

The Box Squat is a lower body exercise focusing on the glutes, hamstrings, and quads. It enhances strength, muscle mass, stability, and balance. The technique involves squatting down to a box or bench, then returning upright.
View all exercises
Box Squat instructions
Step-by-step instructions
1
Stand with your feet shoulder-width apart and your toes pointing outward, place a box or bench behind you.
2
Begin the squat by pushing your hips back, keeping your chest up and your gaze straight ahead.
3
Lower your body until your buttocks touch the box or bench, keeping your knees over your feet.
4
Push up through your heels to stand back up, completely straightening your legs and squeezing your glutes at the top.
5
Do not fully rest on the box or bench, just touch it lightly and repeat for the programmed number of reps.
Stand with your feet shoulder-width apart and your toes pointing outward, place a box or bench behind you.
Begin the squat by pushing your hips back, keeping your chest up and your gaze straight ahead.
Lower your body until your buttocks touch the box or bench, keeping your knees over your feet.
Push up through your heels to stand back up, completely straightening your legs and squeezing your glutes at the top.
Do not fully rest on the box or bench, just touch it lightly and repeat for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Strength
Bosu Dumbbell Crunch with trainwell
Bosu Dumbbell Crunch
The Bosu Dumbbell Crunch targets abs, improves balance, coordination, and core stability. It's a superb exercise for enhancing muscular endurance and building abs strength and definition.
Try it out
Strength
Machine Leg Extension with trainwell
Machine Leg Extension
Leg Extension exercise enhances quadriceps strength and endurance by extending legs against resistance. It's ideal for boosting leg power and knee stability, efficiently targeting your front thighs.
Try it out
Bodyweight
Kneeling Hip Rotation with trainwell
Kneeling Hip Rotation
Perform the Kneeling Hip Rotation to target hips & lower back. This exercise enhances flexibility, stability & aids in rehabilitating hip & back injuries. With each rotation, balance is tested as the body smoothly transitions sides.
Try it out
Start your fitness journey today
Enjoying exercises like Box Squat, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer