Box Squat

What it is

This barbell movement allows you to develop explosive power and practice consistent squat depth. It primarily targets your quadriceps, with significant engagement from your adductors, calves, glutes, hamstrings, and lower back. The box provides a clear depth marker, helping you refine your squat mechanics.

Technique tips

• Set the box height to achieve your specific squat depth goal.
• Brace your core and upper back before unracking the barbell.
• Sit back deeply, aiming for perpendicular shins at the box.
• Pause briefly on the box, fully releasing hip flexor tension.
• Drive up powerfully by pushing through your heels and glutes.
• Never bounce off the box; maintain strict control.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.