Bodyweight Box Squat
Learn how to perform Bodyweight Box Squat, a Legs exercise, with setup, breathing and common mistakes.
Bodyweight Box Squat · Preview
Setup
Stand with a box about knee height behind you and your feet shoulder-width apart. Lift your chest and reach your arms forward for balance.
Start phase
Send your hips back, bend your knees, and lower slowly toward the box. Keep your knees tracking with your toes and your whole foot planted.
End phase
When your glutes lightly touch the box, keep your tension and drive through the floor to stand. Do not throw your body backward; let your chest and hips rise together.
Target muscles
Control the descent with your quads and glutes as you send your hips back to the box. If your knees bend first, move the box a little closer and practice again.
Common mistakes
Dropping onto the box or bouncing up from it breaks lower-body tension. Use the box only as a depth target and keep your core and legs engaged when you touch it.
Breathing
Inhale as you lower and exhale as you stand. Do not lose your breath or core tension when you touch the box.
Coach tip
Start with a higher box and lower it gradually as your form becomes consistent. Touch the same spot softly on every rep to learn a consistent squat range of motion.
