Legs
Bodyweight Box Squat
Stand facing a sturdy box or chair, feet shoulder-width apart, toes slightly turned out. Engage your core, keep your chest lifted, and maintain a neutral spine.
- Equipment
- No Equipment
- Difficulty
- Intermediate
- Focus Area
- Legs
- Injury risk
- Low
Primary muscles
- quadriceps
- gluteus maximus
Secondary muscles
- hamstrings
- erector spinae
- core stabilizers
Target muscles
- legs
- glutes
How to perform
- 1
Stand facing a sturdy box or chair, feet shoulder-width apart, toes slightly turned out.
- 2
Engage your core, keep your chest lifted, and maintain a neutral spine.
- 3
Initiate the movement by pushing your hips back as if to sit down, allowing your knees to bend.
- 4
Lower slowly and with control until your glutes gently touch the surface of the box.
- 5
Drive through your heels, keeping your knees tracking over your toes, to stand back up to the starting position.
- 6
Squeeze your glutes at the top of the movement.
Safety & form
Train smart. Read these notes before adding heavy load.
