#22 Box Squat

Position: Seated

Description: Start seated on a box or an elevated platform that is knee height. Place feet in a forward position hip width apart from each other. Slide your feet towards the box allowing your knees to track over your 2nd and 3rd toes. Sit up tall with chest up and core activated then lean forward to prevent yourself from rocking up in your movement. Place your hands on your hips or extend them out in front of the body. Begin by driving your weight into your heels to fully extend your body into a standing position. Slowly return to the starting position. You should feel this in your legs.

Targeted Muscle Group(s): Primary Muscles: Quadriceps, Hamstrings, Gluteus

Stabilizing Muscles at the hip; knee; and ankle: many; vastus complex+ bicep femoris; gastrocnemius, soleus, peroneus

Key Points:

  • Keep your feet forward and weight in the outer back part of your feet.
  • Knees should track 2nd and 3rd toes, be sure to push them outward if they fall inward.
  • Draw your belly button to your spine.
  • Keep your chest up and shoulders down and back.

Progressions

Standing Box Squat