Box Squat
Muscles worked: Quads, Glutes (assisted by hamstrings).
How to do it
- The box squat allows you to squat to desired depth and develop explosive strength in the squat movement.
- Begin by stepping under the bar and placing it across the back of the shoulders.
- With your back, shoulders, and core tight, push your knees and butt out and you begin your descent.
- Keeping the weight on your heels and pushing your feet and knees out, drive upward off of the box as you lead the movement with your head.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Sit fully back to the box, pause
- Explode up without rocking
Logging it
IronPack suggests working in the 3 to 6 rep range, progressing in 5 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Loading the bar? Use the plate calculator, and check your estimated 1RM from any hard set.
Related exercises
- Deadlift - back, glutes
- Sumo Deadlift - glutes, quads
- Trap Bar Deadlift - quads, glutes
- Back Extension - glutes
Track the box squat properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Currently on the New Zealand App Store, wider rollout to follow.
Photos and steps: free-exercise-db (public domain). Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-07-17.