The box squat teaches the squat pattern by forcing a sit-back motion instead of knee-forward descent. It's used in powerlifting for posterior chain development and as a teaching tool for proper squat mechanics.
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Form Guide
Step-by-step: Box Squat
1Box height: just at or slightly below parallel.
2Sit back onto the box — not straight down. Hip-dominant pattern.
3Pause completely on the box (paused box squat) or touch-and-go.
4Drive through the whole foot to stand, pushing your knees out.
Common Mistakes
What most people get wrong
Sitting down instead of sitting back: you're just doing a squat to a chair. Push your hips back.
Collapsing on the box: control the descent all the way down.
Programming
How to program the Box Squat
3–5 sets of 2–5 reps for strength development. Box squats are used heavily in Westside-style powerlifting programming. They're also useful as a teaching tool for lifters struggling to achieve squat depth.