Box Squat

The Box Squat is just like a regular squat, but with a cozy box behind you to guide your depth and form. Lower yourself down under control until your bear bottom taps the box, then drive back up strong through your legs and core. It's great for building strength, improving technique, and learning to squat like a steady, confident bear.

Instructions

1. Position a box behind you and stand with feet shoulder-width apart.
2. Engage your core and keep your chest up.
3. Lower your hips back and down to sit on the box.
4. Pause briefly on the box without relaxing your muscles.
5. Drive through your heels to stand back up to the starting position.

Benefits

• Builds lower body strength.
• Improves technique and control.
• Reduces the risk of injury by encouraging proper form.
• Targets the glutes and hamstrings effectively.

Key Points

• Ensure the box height allows your thighs to be parallel to the floor when seated.
• Maintain a neutral spine throughout the movement.
• Avoid bouncing off the box; use a controlled pause.

Common Mistakes

• Allowing the knees to cave inward.
• Leaning too far forward.
• Relaxing on the box instead of maintaining muscle engagement.
• Using a box that's too high or too low.