|Secondary Muscle(s)||Glutes, Hamstrings, Adductors, Abductors, Lower Back, Abdominals|
Box Squat Instructions
- Have a box placed behind you in the squat rack. To test proper height, when you sit on the box, your thighs should be at or slightly above parallel to the floor.
- Be in a strong athletic position: knees flexed, core and glutes activated, chest up, and shoulders back.
- Get underneath the bar, placing it on your traps
- Have your hands outside shoulder-width in a position where you can create torque in your shoulders. You want to keep your shoulders pinned back. The equates to a strong upper back position.
- The bar does not sit loosely on your back. Arms lock the bar into your body.
- Imagine pulling your elbows under the bar with your chest
- You want your torso in a strong, vertical position.
- Your chest is up and eyes fixed straight ahead.
- Unrack the bar and step back one foot at a time.
- Be aware of the box positioned behind you.
- Place your feet slightly wider than a normal squat. Toes pointed out slightly as well.
- Push your knees out and 'screw' your feet into the floor. Brace your core again.
- Push your hips back and sit softly down & back into the box.
- The box allows you to sit back more in the squat equating to more hamstring and glute activation.
- Sit back into the box. Your upper box goes back with your lower half.
- Your upper body is still locked in and tight.
- Don't tap the box with your glutes then stand up.
- Using your glutes and hamstrings, stand up into the starting position.
- Squeeze your glutes at the top.
- Sit softly on the box while maintaining your core strength. Don't collapse on it, this will cause havoc on your back.
- Perform with light weight and grove the proper bar path. Going heavy without proper knowledge of technique can be dangerous.
- Don't overextend/arch your back. Focus on core tightness and a neutral spine.