Box Squat
A confidence-building squat variation that sets the depth for you.
What it trains
Leg and hip strength through a controlled range.
Why it's useful
Removes guesswork about depth and gives a reference point for progression.
Setup
- Set a bench or box at a comfortable height.
- Feet roughly hip- to shoulder-width apart.
- Sit the hips back and down toward the box.
- Touch lightly — do not crash — then stand tall.
Three coaching cues
- Sit back, not just down
- Knees track over the middle of the foot
- Push the floor away to rise
Common mistakes
- Dropping onto the box
- Knees collapsing inward
- Rounding the low back at the bottom
Raise the box.
Lower the box, hold a dumbbell at the chest, or add a pause on the box.
Safety considerations
- Progress box height gradually.
- Stop if you feel sharp knee or back pain.
Related exercises
Sit-to-Stand
The foundation of getting out of chairs and reclaiming everyday leg strength.
Leg Press
A supported way to load the legs without balance demands.
Supported Split Squat
Single-leg strength with the support you need to focus on the working leg.
Related reading
The Beginner's Guide to Safe and Effective Strength Training
A practical introduction to starting at the right level and progressing with confidence.
Building Strength for Everyday Life
Understand how exercise can help with stairs, shopping, walking, floor transfers and daily tasks.
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