Reviewed exercise · new

Bodyweight Box Squat

A secondary squat movement for quadriceps, glutes.

Equipment

bodyweight, bench

Typical range

10–25 reps

Also trains

hamstrings

Set up

Set up in a clear space and inspect every contact point before starting.

Execute

Sit back to a stable chair or bench, pause lightly, then stand without rocking.

Complete the final repetition with the same controlled range, then exit the position safely.

Coaching cues

• Keep knees tracking with the feet.
• Use a repeatable, pain-free range.

Common mistakes

• Dropping onto the surface or using momentum.
• Continuing after position, control, or equipment security is lost.

Modify or stop when relevant discomfort is reported. Educational content does not diagnose injury.