Introduction.

The Box Squat is a lower body exercise that primarily targets the quadriceps, but also works the adductors, calves, glutes, hamstrings and lower back. This is a compound exercise which is well suited to intermediate lifters.

Alternatives.

Notes.

  • Warm up by squatting with no weight first.
  • Place a box behind your heels that means the top of your thighs are parallel when sat on it.

Technique.

  • Stand with your feet just wider than shoulder width and push your chest out.
  • Squat down by bending your knees until your butt touches the box. Keep your core tight and make sure not to round your lower back.
  • Push back up to the start position keeping your knees out and weight over your heels.

Leg Muscle Diagram.

Leg Muscles