If you’re looking for a way to increase your squat strength and power, then you should definitely consider adding box squats to your training routine.
Box squats are a great exercise for building lower body strength and can help improve your performance in other exercises such as the deadlift and lunge.
While box squats may seem like a simple exercise, there are actually a few things that you need to keep in mind in order to do them correctly and avoid injury.
In this article, we’ll give you a step-by-step guide on how to do box squats safely and effectively.
We’ll also share some tips on how to get the most out of this exercise.
What Are Box Squats?
Box squats are a type of squat that is performed with a box or other object that is placed behind the heels. This object helps to keep the back straight and provides support for the descent into the squat.
This exercise is a great way to improve your quadriceps, hamstrings, and glutes, and it can also help improve your flexibility and balance.
Box squats are a great way to improve strength and technique when performing squats. They can also help to increase hip mobility and improve the range of motion in the hips.
Why box squats are beneficial
One of the best exercises for developing overall strength, power and athletic performance is the box squat. This exercise has been used by athletes and strength trainers for many years to improve performance.
The box squat is a great exercise for athletes because it allows them to use more weight than they could in a traditional squat. This is because the box provides support and helps them to stay more upright, which means they can use more weight without sacrificing form.
The box squat also helps athletes to develop explosive power, which is important for sports that require quick bursts of energy. The box squat helps to improve flexibility and mobility, both of which are important for athletes.
The box squat is a great exercise for overall strength development. It helps to build muscle mass and strengthen the glutes, hamstrings and quads. This makes the athlete stronger and more powerful overall.
How to do a box squat
When squatting, the box provides support and helps ensure that you squat down to the correct depth. This is because the box squat forces you to sit back into the squat, which is how you achieve the deepest possible squat.
To do a box squat:
1. Position a sturdy box or bench behind you so that it is just below your glutes when you are in a standing position with your feet shoulder width apart.
2. Step back so that you are standing in front of the box/bench and slowly lower yourself down into a squat position, making sure to sit back and not lean forward.
3. When your glutes gently touch the box/bench, pause for a second and then press yourself back up to the starting position.
4. If you’re having trouble maintaining proper form, start by doing half box squats (sitting only halfway down on the box) until you’ve built up enough strength and flexibility to do full box squats.
5. Repeat for reps.
Muscles worked during a box squat
The box squat is a great exercise for targeting the muscles of the lower body. When performing a box squat, you will work your quadriceps, hamstrings, and glutes.
- The quadriceps are the muscles in the front of your thigh, and they are responsible for extending your knee.
- The hamstrings are the muscles in the back of your thigh, and they are responsible for bending your knee.
- The glutes are the muscles in your buttock, and they are responsible for hip extension.
Common mistakes made while doing box squats
One of the most common mistakes made while doing box squats is not sitting back far enough. This can cause you to lean forward and put unnecessary strain on your lower back.
Another common mistake is not descending low enough so that your glutes touch the box/bench. This can cause you to miss out on the benefits of the exercise and put unnecessary strain on your knees.
If you are new to box squats, it is important to start with a light weight and focus on proper form before adding more weight. Once you have perfected your technique, you can begin adding more weight to challenge yourself further.
Tips for improving your box squat
There are a few things you can do to improve your box squat and make it more effective.
- Make sure that you are using a box or bench that is the right height for you. If the box/bench is too high, you will not be able to sit back far enough. If the box/bench is too low, you will not be able to descend low enough.
- Focus on sitting back as far as possible and keeping your chest up. This will help you to stay more upright and avoid leaning forward.
- Make sure that you descend low enough so that your glutes touch the box/bench before pressing back up to the starting position.
Box squats are a great exercise for building lower body strength and developing explosive power. By following these tips, you can make sure that you are doing them correctly and getting the most out of the exercise.
FAQs about box squat’s
What’s the best way to warm up for box squats?
A good warm up for box squats would include some light cardio and dynamic stretching. This will help to get your heart rate up and loosen your muscles so that you can perform the exercise with proper form.
What is the difference between a box squat and a regular squat?
The main difference between a box squat and a regular squat is that a box squat requires you to sit back onto a box or bench, while a regular squat does not. This forces you to use more of your glutes and hamstrings, which makes the exercise more effective for building lower body strength.
Can I use a weight plate instead of a box?
Yes, you can use a weight plate instead of a box, but it is not as effective. A weight plate does not provide the same level of stability as a box, and it can be difficult to keep proper form. If you do use a weight plate, make sure that it is heavy enough so that it does not move around while you are squatting on it.
How often should I do box squats?
You can do box squats two to three times per week as part of your lower body workout routine. Just make sure that you allow for adequate recovery time in between workouts.
What are some other exercises that I can do to target my lower body?
Some other great exercises for targeting the muscles of the lower body include lunges, deadlifts, and Hip Thrusters.