A squat variation using a box or bench to control depth and improve squat mechanics by providing a consistent stopping point.
Stand with feet shoulder-width apart in front of a box or bench. Lower your body by bending your knees and hips until your glutes touch the box. Pause briefly on the box, then push back up to the starting position by extending your knees and hips.
Begin standing with feet shoulder-width apart in front of the box, core engaged and ready to squat.
Return to the starting position with knees and hips fully extended, maintaining good posture throughout the movement.
Keep your chest up, sit back to the box, pause briefly, push through your feet
Not reaching the box, using momentum to bounce off the box, allowing knees to cave inward, rounding the back
Add weight, increase box height, perform pause squats, or add resistance bands.
Use a higher box, perform bodyweight squats first, or use assistance for balance.
Stop if you experience pain in the knees, hips, or lower back. Ensure the box is stable and properly positioned. Maintain proper form to avoid injury.