Box Bodyweight Squat
Master the squat! Use a box for perfect form and build strength safely. Great for beginners & pros.
The Box Bodyweight Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and core. You'll need: exercise bench.
Required Equipment
Box Bodyweight Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Abdominals (rectus abdominis)
Box Bodyweight Squat Variations and Alternatives
How to do the Box Bodyweight Squat
Stand in front of a bench with your feet shoulder-width apart and facing forward. Ensure the bench is stable and at a height that allows your thighs to be parallel to the ground when seated.
Cross your arms in front of you or extend them straight out for balance throughout the movement.
Begin the movement by slowly bending your knees and pushing your hips back as if you were going to sit down. Keep your chest up and back straight.
Continue lowering your body until your buttocks lightly touch the bench. Make sure that your knees remain in line with your feet and do not collapse inward.
Press through your heels and engage your glutes and thighs to push back up to a standing position.
Make sure to move in a controlled and steady manner, focusing on keeping your weight balanced and your core engaged.
Repeat for the desired number of repetitions, keeping the movement consistent and controlled.
Tips: - Do not bounce off the bench or sit down fully; maintain tension in your legs throughout the movement. - Ensure your knees do not travel too far forward past your toes to prevent undue stress on the knee joints. - Breathe in as you lower down and breathe out as you push up to the starting position.
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Box Bodyweight Squat FAQs
What muscles does the Box Bodyweight Squat work?
The Box Bodyweight Squat mainly works the quads and glutes & hips, with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Box Bodyweight Squat?
Exercise bench.
Is the Box Bodyweight Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Box Bodyweight Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Box Bodyweight Squat variations and alternatives?
Similar exercises include the Box Barbell Squat, Sissy Squat, Box Drop Two-Foot Landing and Box Dumbbell Squat.
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