Box squat

Muscle group

Legs

Equipment

Barbell

Primary muscles

Glutes, Quadriceps

1. Position a barbell on your upper back and stand with your feet slightly wider than shoulder-width, with a box or bench directly behind you.
2. Lower your hips back and down with control, keeping your shins as vertical as possible until your glutes make light contact with the box.
3. Sit completely on the box for a brief second to break all momentum, ensuring you keep your core tight and your chest upright.
4. Drive explosively through your heels to return to a full standing position, exhaling as you reach the top of the movement.