Box squat: How to Do It, Muscles Worked

Step by step

Set the bar on your upper back, elbows forward.
Sit back onto the box with control.
Push your feet into the floor and stand tall.

What you should feel

Your thighs and glutes working hard to stand up from the box; your lower back should stay steady, not sore.

Common mistake

Dropping onto the box loses tension; lower slowly and stay tight as you touch it.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Quads Glutes

Helps

Hamstrings Inner thighs Lower back

Equipment

Barbell

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Hack squatQuads

Goblet squatQuads, Glutes

Dumbbell front squatQuads, Glutes

Slow goblet squat (3 s down)Quads, Glutes

Bodyweight squatQuads, Glutes

Slow squat (3 s down)Quads, Glutes

Questions

What muscles does the box squat work?

Box squat mainly works your quads and glutes. It also helps your hamstrings, inner thighs, and lower back.

Can I do the box squat at home?

Not easily, it needs this: barbell. At home, try instead: goblet squat, dumbbell front squat, and slow goblet squat (3 s down).

How many sets and reps of the box squat?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your quads

Box squat