A squat variation where you lower onto a box, briefly pause, and then drive back up, targeting quads, glutes, and hamstrings.
- +Improves squat depth and control
- +Builds explosive strength
- +Reduces stress on knees
- –Risk of losing tightness at the bottom
- –Can strain lower back if form is poor
This exercise targets:
Quadriceps
Quads
Glutes
Glutes
Hamstrings
Hamstrings
Adductors
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set a box so hips reach just below parallel when seated
- Place barbell on upper back; grip tight; feet shoulder-width, toes slightly out
- Brace your core, lift chest, and set your gaze forward
- Sit back and down under control, keeping shins near vertical
- Lightly touch the box; pause 1 second without relaxing or rocking
- Drive through mid-foot/heels; push knees out and stand tall
- Keep spine neutral and bar over mid-foot the whole time
- Use safety pins/spotters and add weight only when form is solid