FitCi
Box Squat is a compound exercise targeting the legs: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: glutes, core. Equipment: barbell, bodyweight. Difficulty: intermediate, add it once the basics are solid. It takes 4 steps; the most common mistake is covered in the tip below.
Step-by-step
- Stand in front of a box or bench with your feet shoulder-width apart.
- Brace your core, keep your chest up, and guide your knees slightly outward.
- Push your hips back and sit onto the box under control, touching it lightly.
- Drive through your heels to stand up and squeeze your glutes to return to an upright position.
Coaching tip
Push your hips back to sit onto the box under control, then stand up without losing tension.
Caution
Skip this move or ask a professional first if you have pain or an injury in: knee, lower back. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Bodyweight Squat, Wall Sit
- Same muscle, different equipment: Goblet Squat, Leg Press, Hack Squat
More legs exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.