Box squats, or box squats, are a variation of the classic squats in which a box or bench serves as a guide to correctly perform the exercise. Box squats are particularly helpful for beginners to learn correct technique and for more advanced users to practice the depth of the squat or perform the exercise with additional weight.
- Positioning: Place a box or bench behind you. The height should be chosen so that your thighs are parallel to the floor at the lowest position of the squat. Stand in front of the box with your feet about shoulder-width apart. The toes point slightly outwards.
- Posture: Keep your back straight and your gaze forward. The arms can be stretched out in front of the body for balance or held at the sides of the body.
- Hips and Glutes: Begin the exercise by moving your hips back and down as if you were sitting on the box. You should tense your buttocks and make sure that your knees do not extend past your toes.
- Sitting on the box: Slowly and controlledly lower your body until you are sitting on the box. It is important that you do not fall on the box, but rather sit down in a controlled manner.
- Stand up: Push yourself back up through your heels to the starting position. Make sure you fully lock your hips and reach an upright position.
- Breathing: Breathe in as you bend down and breathe out as you stand up.
Sources: ~:text=60s:%2030%20nonstop%20bodyweight%20squats,20%25%20of%20your%20body%20weight:New York Times, Daivings
