Box Squat — Barbell Back Squat Alternative
The box squat adds a box or bench behind you as a depth target and brief resting point. You squat down until you sit on the box, pause momentarily to eliminate the stretch reflex, then explode back up. This builds tremendous power out of the bottom position and is an excellent tool for teaching beginners proper squat depth.
How to Perform
- Set a box or sturdy bench behind you at a height where your thighs reach parallel when seated. Place a barbell on your upper back.
- Stand with feet slightly wider than shoulder-width, then initiate the squat by pushing your hips back toward the box.
- Sit onto the box with control — don't plop down. Keep your core braced and shins vertical.
- Pause briefly on the box, then explode up by driving your feet into the floor and extending your hips forward.
How It Compares to Barbell Back Squat
Regular back squats use the stretch reflex at the bottom to help you bounce out of the hole. Box squats eliminate this by adding a pause, building raw starting strength and power. The box also serves as a consistent depth marker, which is valuable for beginners who struggle with knowing how deep to go. However, the pause reduces training efficiency for hypertrophy since you lose continuous tension. Box squats are best used as a teaching and power-building tool alongside regular squats.
Equipment & Muscles
- + Teaches proper depth
- + Builds explosive power
- + Safer for beginners
- + Reduces knee stress
- - Requires a box or bench
- - Can encourage relaxing at bottom
- - Less functional carryover