Box Squat (Barbell)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Find a box or bench that is at a height suitable for your squat depth.
   • Stand with your feet shoulder-width apart and the barbell resting on your upper back, not your neck.
2. Step 2Position Your Feet
   • Ensure your feet are flat on the ground, slightly wider than shoulder-width apart.
   • Point your toes slightly outward to maintain balance and stability.
3. Step 3Engage Your Core
   • Tighten your core muscles to stabilize your body throughout the movement.
   • Keep your chest up and shoulders back to maintain a neutral spine.
4. Step 4Initiate the Squat
   • Begin the squat by pushing your hips back as if you are going to sit down on the box.
   • Bend your knees while keeping your weight on your heels.
5. Step 5Reach the Box
   • Lower your body until you lightly touch the box with your glutes, ensuring you do not sit down fully.
   • Keep your back straight and chest up throughout the movement.
6. Step 6Stand Up
   • Push through your heels to stand back up, straightening your legs and returning to the starting position.
   • Engage your glutes and core as you rise.
7. Step 7Repeat
   • Perform the desired number of repetitions while maintaining proper form.
   • Focus on controlled movements and avoid bouncing off the box.
8. Step 8Finish the Exercise
   • After completing your reps, carefully rack the barbell on the squat rack.
   • Ensure you maintain good posture as you step away from the bar.