Why You Should Be Doing Box Squats

Classicair squatswill always be an integral part of any workout program.

Those are some pretty impressive benefits for one movement.

Here, experts break down exactly how to do box squats and why they’re so great.

Box Squat Basics

Box squats are just squats…down to a box.

did you know one of themain squat mistakesis not going to depth?)

Many gyms have boxes you could use, or you canpick up your own plyometric boxto use at home.

As a bonus, the box can be used for other bodyweight exercises, such as push-ups and step-overs.

Here’s how to complete a rep:

A.Set up a box, chair, or bench.

If squatting with a barbell, screw pinkies into the bar to activate the lats.

B.Take a deep breath, keeping core engaged and chest tall, and hinge at hips.

Bend knees to lower until butt touches the box.

C.Sit down on the box, keeping chest tall and core tight.

E.Squeeze glutes at the top (butdon’t thrust hips forward).

Let weight determine rep count:If doing bodyweight box squats, aim for 12 to 16 reps.

Otherwise, aim for 6 to 12 reps, as weight allows (with good form).

Below, a few reasons to consider adding box squats to your leg day routine.

In summary: Box squats build strong bodies.

“Box squats recruit your hamstrings and glutes more than regular squats,” says Luciani.

In a regular squat, your center of gravity is farther forward.

As a result, the glutes, hips, and hamstrings are more active," she explains.

“This helps new lifters become more comfortable and confident in the squat movement pattern,” adds Hammond.

Box squats allow you to become stronger at that specific sticking point.

With box squats, you’re able to’t use momentum.

Let’s say you’ve got the option to back squat 200 pounds (go you!

), but you keep failing with 210 pounds.

Well, no promises, but you very well could be ringing the PR bell.

Box squats are also a great rehab tool.

For example, certain knee or hamstring injuries may only allow you to squat down four or five inches.

Seriously, just think about how many times you squat down throughout the day to the toilet alone!

Graceful aging and injury prevention?

You love to see it.

Oh, and do yourself a solid andprioritize recoveryafter leaving the gym.

So, you might be extra sore during the day(s) after.