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All quads exercisesQuads · Gym

Box Squat

Sit back on a box then explode up. Builds power and teaches hip drive.

IntermediateBarbell + box5 × 3–5
Box Squat demonstration thumbnail — How To PROPERLY Perform A Box Squat (TRY THESE!)
QuadsBarbell + box

Box Squat

Demo · Colossus Fitness

Verified Box Squat demonstration by Colossus Fitness. Click to play.

How to do the Box Squat

  1. 1Sit back, don't relax
  2. 2Pause briefly
  3. 3Explode up

Benefits of the Box Squat

  • Builds strength and size in the quads through a full, controlled range of motion
  • Also trains glutes as supporting movers
  • Loads heavy and progresses in small increments, so strength gains are measurable
  • A solid mid-level progression once the basic pattern is clean

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Markovic & Mikulic (2010) — Neuro-musculoskeletal adaptations to plyometric trainingSports Medicine
  5. 5Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services