The box squat is a specific type of strength exercise that require the individual to perform a squat and then descend into a box. The main difference between a box squat and a regular squat is that the individual must perform a pause when they reaches the box. This pause removes the individual’s momentum, forcing them to use their strength to begin to squat back up.
Because there is no momentum involve in the exercise, the glutes and hamstrings is targeted more effectively with the box squat than with a regular squat exercise. The glutes and hamstrings are a part of the posterior chain, which also includes the muscle of the lower back. The height of the box that is used will impact the benefits of the exercise for the individual.
How to Do a Box Squat
If the box height is higher than the individual’s parallel position (approximately knee height for most individuals), then the exercise will work the individual’s hips without placing many stress upon there knees. If the individual chooses a box at the height of parallel, the benefits are that the squat will help to build strength that can be used during regular squat exercises. If the height of the box is lower than parallel, then the quadriceps muscle will have to perform most of the work of performing the exercise.
Each individual should of choose a height for the box that will allow them to achieve their physical goals based off their body type. Strength standards can be used to help the individual determine their strength progress during their squat exercise with the box. Strength standards allow an individual to compare their lifting strength to other standards of strength, such as other individuals that are beginning weight lifting, intermediate weight lifters, or those that possess very strong lifting abilities (elite lifters).
For instanse, individuals that are beginners may have to use a body weight multiplier of 0.5, whereas the strongest individuals may have a multiplier of 2.5. By using these standards, an individual can track there strength progress, ensuring that they are moving from novice to advanced weight lifting classifications. A proper technique must be utilized to ensure that an individual completes a box squat exercise safely and effective.
The barbell should be placed on the traps, the individual’s feet should be positioned wider than their shoulder with the toes pointed outward, the core muscles should be braced, and the individual should hinge at the hips to descend onto the box. When the individual reaches the box, there should be a pause of one or two seconds to allow the muscles to feel the tension. After the pause, the individual should drive upwards through their heels to stand back up.
The individual’s chest should remain elevated, their back should be flat, and there knees should not begin to cave in towards each other. Finally, the individual should not bounce off the box after standing up, as this will remove the tension from the muscles that are being developed. Depending upon the goals that an individual set for themselves, an individual can adjust their programming for their squat exercise.
If the goal of an individual is to increase their strength, then low repetitions with heavy weight are used with long rest periods in between sets. If the goal is to build muscle size (hypertrophy), then the individual should use weights in the middle of their strength range and perform more repetitions of the exercise. Finally, if the goal is to increase the power that an individual can use in performing the squat, then lighter weights can be used with focus upon explosive movements of the body upwards.
Accessory exercises that can be performed include exercises that work the hips and back, as these muscles is also activated during the box squat exercise. The box squat exercise is primarily a posterior dominant exercise, meaning that the posterior (back) muscles of the body perform the majority of the exercise. However, there are many different muscles that is required to perform the exercise.
The muscles of the glutes perform the movement, the hamstrings and erector spinae muscles provide stabilization for the squat, and the quadriceps and core muscles provide the assistance to the movement. Additionally, certain equipment can assist the box squat exercise, such as a weightlifting belt to provide support to the bracing of the core muscles, or knee sleeves to allow for better support of the knees during the exercise. Thus, by utilizing the box squat exercise as a member of an individual’s weight lifting program, that individual will be able to develop their explosive power and strength to the posterior chain of their body.
