Quads exercise
Box Squat
Back squat sitting onto a box to control depth (box squat).
- Primary muscleQuads
- Also worksGlutes
- EquipmentBarbell, rack, and other
- TypeCompound
- MovementSquat
- LevelIntermediate
- Quads
- Glutes
- Barbell, rack, and other
How to do the Box Squat
4 steps, in the order you do them.
- Place a box behind you at parallel height and the bar across your traps.
- Lower by sending your hips back until you sit on the box with control.
- Pause for a moment without relaxing your abs.
- Drive back up, pushing through your whole foot.
Muscles worked
Common Box Squat mistakes
What goes wrong most often when you do the Box Squat, and how to fix it.
You drop onto the box and your back absorbs the impact.
Lower with control until you just touch the box and sit without losing the tension in your abs.
When you sit, you lean back and then rock forward to stand up.
Keep your torso at the same angle on the box and stand up by driving through your feet, with no rocking.
The box is too close to or too far from your heels.
Place the box where, as you send your hips back, you sit in its center with your shins almost vertical.
Alternatives to the Box Squat
They work the quads with other equipment, including options for training at home.
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More quads exercises
Cable SquatQuads · Cable machine
Bodyweight Sissy SquatQuads · Bodyweight
Dumbbell SquatQuads · Dumbbells
Belt SquatQuads · Machine
Frequently asked questions
What muscles does the Box Squat work?
The Box Squat works mainly the quads. It also works the glutes and the hamstrings.