Exercise Spotlight – Box Squat

The box squat has a variety of uses within a training program. I most often find myself using it when teaching beginners to squat with the barbell but they struggle to get the same depth as when using a kettlebell for goblet squat. It gives you a target to sit onto and to make sure you hit depth meaning that you develop consistent technique but also have the extra confidence of the box to aim for. Start the box at the height you can get to comfortably and as your skill and confidence grows, take height off the box so that it gets lower over time. Once you can consistently hit your required squat depth then you can take the box away and try free back squat.

Exercise Suitability:
Beginners: ✔️
Advanced: ✔️
 
What are the key technique points?

• Find the stance that feels comfortable for you and allows you to move freely into the biggest range of movement (usually just outside shoulder width)
• Set the box up at the lowest height that you can squat to while keeping technique and tension throughout.
• Brace core (by breathing into belly) before moving and try to keep your torso stacked straight under the bar as you squat.
• Try to sit your hips straight down aiming for the box, keeping your chest up and core engaged.
• Stand back up, trying to keep your weight as balanced as possible keeping your hips directly under the bar as much as possible

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