Box squat: how to do it, how high the box should be, and when to use it

How to do the box squat

The box gives you the same depth every rep and lets you sit your hips farther back than in a free squat, which shifts more work to the glutes and hamstrings and keeps the shins more upright. Starting each rep without a bounce builds strength out of the bottom, and it is a good way to learn depth when your free squat keeps coming up short.

Swap for: Barbell Back Squat, Goblet Squat, Front Squat

Muscles the box squat works

The box squat works your quads, glutes and adductors, the same muscles as a regular squat. Sitting back to the box with upright shins moves a bit more of the work to the glutes, hamstrings and lower back than a free squat with forward-travelling knees. Your abs and upper back hold the bar steady.

Sets, reps and reps in reserve for the box squat

Box squat variations

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  Bodyweight Squat

  Squat to a chair or bench with no weight when you are learning the movement or have no barbell.

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  Goblet Squat

  Hold a dumbbell at your chest and sit to a box when you want the same set depth with a lighter, easier setup.

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  Smith Squat

  Squat to a box in the Smith machine when you want the bar path fixed and no need to balance it.

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Box squat alternatives

Free squats

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  Barbell Back Squat

  Drop the box when you want the full squat with the bounce out of the bottom and the heaviest loads.

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  Front Squat

  Hold the bar on the front of your shoulders when you want more quads and a more upright torso.

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Machines

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  Hack Squat

  Use a hack squat when you want heavy quad work without holding a bar on your back.

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  Leg Press

  Use the leg press when your lower back is tired or you want to push your legs near failure safely.

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Glutes and adductors

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  Sumo Squat

  Take a wide stance with a dumbbell when you want the box squat's glute and inner-thigh focus at home.

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Box squat vs regular squat

In a regular squat you lower and reverse the weight in one motion, and your knees travel forward as you go down. In a box squat you sit back to a set height, pause, and start the rep from a stop, with your shins more upright.

That makes the box squat easier to control and harder to start: you lose the stretch-reflex bounce, so most people box squat a bit less weight. Use it as a variation next to your main squat, or as your main squat while you learn depth or work around a lift that keeps losing position at the bottom.

How high should the box be?

Most lifters use a box that puts the top of their thighs level with or just below parallel when seated, which is close to knee height. Go higher for heavier, shorter-range work or while learning; go lower once you can sit to the box with your chest up and your back flat. Stack plates or mats to adjust if your bench is the wrong height.