Box Squat

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.

*Tips*

• 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.