Box Squat

Sit back and explode — develops hip power and ensures consistent depth every rep

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⚡ Quick Reference

Aspect	Details
Pattern	Squat
Primary Muscles	Glutes, Quads
Secondary Muscles	Hamstrings, Erector Spinae
Equipment	Barbell, Squat Rack, Box/Bench
Difficulty	⭐⭐ Intermediate
Priority	🟠 Common

Movement Summary

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🎯 Setup

Starting Position

1. Box height: At or slightly below parallel
   • Beginners: At parallel (top of thighs parallel to ground)
   • Advanced: 1-2" below parallel
   • Powerlifting: Competition depth
2. Box placement: Centered behind you
3. Bar position: High bar or low bar (low bar more common)
4. Unrack: Brace and unrack as normal
5. Find the box: Walk back, feel for box with calves (don't look down)
6. Foot position: Wider stance than regular squat often works best

Equipment Setup

Equipment	Setting	Notes
Box height	13-17" typical	Adjust for your leg length
Box stability	Must be stable	No rolling, sliding, or collapsing
Safety pins	Just below box height	In case you miss the box
Bar height	Standard squat height	Normal setup

Box Height Guide

• Tall lifters (6'0"+): 15-17" box
• Average height (5'8"-6'0"): 13-15" box
• Shorter lifters (under 5'8"): 11-13" box

Adjust so hip crease reaches at least parallel when seated.

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🔄 Execution

The Movement

⬇️ Sitting Back

What's happening: Controlled descent to box

1. "Sit back" — hips move back more than regular squat
2. Descend under control (2-3 seconds)
3. Feel for box with glutes — don't look down
4. Breathing: Big breath held throughout

Tempo: 2-3 seconds

Feel: Strong posterior chain loading

Key: Hips travel back farther than regular squat

📦 Box Contact

What's happening: Making contact with the box

Two methods:

Method 1: Touch-and-go (Dynamic)

• Lightly touch box with glutes
• Maintain tension — don't sit down
• Immediately reverse direction
• Best for: Power development

Method 2: Pause on box

• Sit fully on box
• Brief pause (1-2 seconds)
• Relax slightly or stay tight (depends on goal)
• Rock forward slightly to initiate drive
• Best for: Strength, learning depth

⬆️ Exploding Up

What's happening: Explosive drive off the box

1. Drive explosively off the box
2. "Push the floor away" with entire foot
3. Lead with hips (especially low bar)
4. Maintain tight core throughout
5. Breathing: Explosive exhale through sticking point

Tempo: Explosive (as fast as possible)

Feel: Hip snap, explosive power

Key: No bounce off box — deliberate reversal

🔝 Lockout

What's happening: Full extension and reset

1. Stand fully upright
2. Squeeze glutes at top
3. Reset breath for next rep
4. Descend for next rep

Key Cues

Primary Cues

• "Sit back to the box" — emphasizes hip hinge
• "Feel for it, don't look" — maintains spine position
• "Explode off the box" — develops power

Box Squat Styles

Style	Tension	Pause	Best For
Dynamic (Westside)	Maintain tension	Touch only	Power, speed
Full Pause	Release tension	1-2s sit	Strength, depth consistency
Touch-and-Go	Maintain tension	0s	Athletic power

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Glutes	Hip extension off box — primary driver	█████████░ 90%
Quadriceps	Knee extension	████████░░ 80%

Secondary Muscles

Muscle	Action	Activation
Hamstrings	Assist hip extension, more than regular squat	███████░░░ 65%
Erector Spinae	Maintain torso position	███████░░░ 70%

Muscle Emphasis

Box squat emphasizes: Glutes and posterior chain more than regular squats due to the "sit back" motion. Excellent for developing hip power and strength.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Plopping onto box	Losing control, crashing down	Spinal compression, loses training effect	Control descent, "sit" don't "plop"
Bouncing off box	Using box as springboard	Dangerous, defeats depth purpose	Pause or deliberate reversal
Looking down for box	Neck flexion, rounded upper back	Poor position, technique breakdown	Feel with glutes, don't look
Box too high	Not reaching depth	Missing training benefit	Lower box to parallel or below
Rolling onto box	Knees shoot forward	Not sitting back properly	"Sit back" cue, wider stance

Most Common Error

Plopping onto the box — control the descent. You should be able to stop 1 inch above the box if needed.

Self-Check Checklist

• Controlled descent to box (no crashing)
• Hips travel back (not just down)
• Touch/sit without plopping
• Deliberate reversal off box
• Maintain position (don't look down)

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🔀 Variations

By Pause Duration

Dynamic (Touch-and-Go)

Purpose	Technique	Load
Power development	Light touch, maintain tension	60-75%
Speed strength	Explosive reversal	50-70%
Athletic performance	Maximum velocity	60-75%

Westside Barbell method: This is the classic dynamic box squat

Paused (Full Sit)

Purpose	Technique	Load
Strength building	Full sit, 1-2s pause	70-85%
Depth consistency	Learn proper depth	65-80%
Beginner learning	Full pause, focus on form	50-70%

Best for: Learning the movement, ensuring depth

Relaxed Box Squat

Purpose	Technique	Load
Dead-start strength	Sit, relax hips, re-tension, drive	60-75%
Westside advanced	Release then rebuild tension	65-80%

Advanced technique: Requires good understanding of bracing

By Stance Width

Stance	Best For	Benefits
Wide Stance	Powerlifting, max strength	Shorter ROM, more posterior chain
Moderate Stance	General training	Balanced muscle recruitment
Narrow Stance	Quad emphasis	More knee flexion, quad focus

Box Height Variations

Height	Purpose	Use Case
Above Parallel	Overload, partial ROM	Strength work, beginners
Parallel	Standard training	Depth consistency
Below Parallel	Extra depth work	Advanced, mobility building

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Style	Rest	Load (% 1RM squat)
Max Strength	5-8	1-3	Pause	3-5 min	80-90%
Power/Speed	8-12	2-3	Dynamic	60-90s	50-70%
Hypertrophy	3-5	6-12	Pause or dynamic	2-3 min	65-80%
Technique	3-4	5-8	Pause	2-3 min	60-70%

Workout Placement

Program Type	Placement	Rationale
Powerlifting (Westside)	Main squat movement	Dynamic effort day
General strength	After main squats	Accessory for depth
Power development	Primary lower body	Speed-strength focus

Frequency

Training Level	Frequency	Volume Per Session
Beginner	1x/week	3-4 sets (learning)
Intermediate	1-2x/week	4-6 sets
Advanced (Westside)	1x/week	8-12 sets (speed work)

Westside-Style Programming

Dynamic Effort Day:

Box Squat: 8-12 sets x 2 reps @ 50-60%
Rest: 60 seconds between sets
Focus: Maximum bar speed

Max Effort Day (occasionally):

Box Squat: Work up to 1-3RM
Or: 3-5 sets x 3-5 reps @ 80-85%

Progressive Overload

For strength: Add 5-10 lbs when completing all sets/reps For speed: Focus on bar velocity, not just weight For depth: Lower box height 1-2" when ready

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Bodyweight Box Squat	Learning the pattern
Higher Box	Limited mobility
Goblet Box Squat	Lighter load

Progressions (Harder)

Exercise	When Ready	Link
Lower Box (below parallel)	Master parallel box
Wide Stance Box Squat	Build max strength
Accommodating Resistance	Bands or chains added
Regular Squat	Remove box assistance

Alternatives (Same Goal)

Depth Consistency

Alternative	Method
Pause Squat	Pause at bottom, no box
Anderson Squat	Start from pins
Pin Squat	Squat to pins

Power Development

Alternative	Focus
Jump Squat	Plyometric power
Speed Squat	Compensatory acceleration
Band-Resisted Squat	Accommodating resistance

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Low back issues	Sitting back loads spine	Higher box, lighter weight
Hip impingement	Sitting position	Higher box, adjust stance width
Balance issues	Finding box	Use spotter, start higher

Stop Immediately If

• Box slides or shifts
• Sharp pain when sitting to box
• Loss of balance or control
• Cannot maintain spine position

Box Safety

Critical box requirements:

• Stable: Will not slide, tip, or collapse
• Appropriate height: Allows safe depth
• No sharp edges: Won't hurt if you touch it
• Sufficient size: At least 12"x12" surface area

Common safe options:

• Commercial box squat boxes
• Plyometric boxes (check weight rating)
• Flat bench (stable, appropriate height)

Unsafe options:

• Folding chairs
• Unstable boxes
• Too-narrow surfaces
• Boxes that slide on floor

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Flexion/Extension	100-120° flexion	🔴 High
Knee	Flexion/Extension	90-130° flexion	🟡 Moderate
Ankle	Dorsiflexion	10-15°	🟢 Low
Spine	Stability	Neutral maintenance	🟡 Moderate

Joint Benefits

Box squats can be easier on knees than regular squats due to emphasis on sitting back (less forward knee travel). Good option for knee-sensitive lifters.

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❓ Common Questions

Should I sit on the box or just touch it?

Depends on your goal:

• Touch-and-go (dynamic): For power and speed development
• Full sit with pause: For strength and depth consistency
• Beginners: Start with full sit to learn proper depth

Both are valid — choose based on your training goal.

What height should my box be?

Start at parallel (hip crease level with knee when seated). This is typically:

• 13-15" for most people
• 15-17" for taller lifters
• 11-13" for shorter lifters

You can lower the box 1-2" below parallel once you master parallel height.

Can I do box squats instead of regular squats?

Depends on your sport/goal:

• Powerlifting (Westside): Yes, many do primarily box squats
• General strength: Use both — box squats as accessory
• Olympic lifting: Regular squats are more specific

Box squats are excellent but shouldn't completely replace regular squats for most people.

Why does my back hurt with box squats?

Common causes:

1. Plopping onto box — control the descent
2. Relaxing completely on box — maintain some tension
3. Box too low — start higher
4. Poor hip hinge — work on sitting back

If pain persists, try higher box or return to regular squats.

How is this different from a pause squat?

Key differences:

• Box squat: External target (box) ensures depth, can sit and relax
• Pause squat: Pause in air, must maintain all tension
• Box squat: Often allows wider stance, more "sit back"
• Pause squat: Uses your normal squat stance

Box squats are often easier to learn for depth consistency.

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📚 Sources

Box Squat Methodology:

• Simmons, L. Westside Barbell Box Squat Methods — Tier B
• Louie Simmons Articles (EliteFTS) — Tier C

Biomechanics:

• Schoenfeld, B.J. Squat Variations — Tier A
• Strength and Conditioning Research — Tier B

Programming:

• Westside Barbell Methods — Tier C
• NSCA Essentials — Tier A

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For Mo

When to recommend this exercise:

• User struggles with squat depth consistency
• User wants to develop explosive hip power
• User is following Westside-style programming
• User has knee issues (box squat often more comfortable)
• User needs to learn to "sit back" in the squat

Who should NOT do this exercise:

• No access to stable box → Must have safe equipment
• Severe low back issues → Sitting back may aggravate
• Complete beginner → Learn bodyweight squat first

Key coaching cues to emphasize:

1. "Sit back to the box — don't just drop down"
2. "Feel for the box with your glutes, don't look"
3. "Touch and explode" (dynamic) or "Sit, pause, drive" (strength)

Common issues to watch for in user feedback:

• "I keep missing the box" → Box too far back, or user looking down
• "My back hurts" → Plopping onto box, or box too low
• "Should I relax on the box?" → Depends on method (dynamic = no, paused = slightly)

Programming guidance:

• Pair with: Upper body push, hip hinge movements
• Avoid same day as: Heavy deadlifts if doing heavy box squats
• Typical frequency: 1-2x per week
• Load: 60-75% for dynamic, 75-85% for strength work

Progression signals:

• Ready to progress when: Consistent depth every rep, good control
• Lower box: When parallel box feels easy and controlled
• Add weight: When bar speed is fast (dynamic) or all reps completed (strength)
• Remove box: When depth is consistent, transition to regular squats

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Last updated: December 2024