How to perform the Box Squats
- 1Stand with your back to a sturdy box or bench, barbell resting across your upper back, feet about shoulder-width apart, and the box positioned so it’s just behind your heels. Keep your chest up, eyes forward, and your weight balanced through your whole foot.
- 2Bend at your hips and knees to sit back toward the box under control, lightly touch it with your glutes without fully relaxing, then drive through your feet to stand back up. Breathe in as you lower, pause briefly on the box, then breathe out as you push back to the starting position.
Coach tips
- Choose a box height that lets you reach it with control while keeping your knees in line with your toes and your chest from collapsing forward.
- Lightly touch the box instead of fully sitting and relaxing so your legs stay engaged and safe.
- Keep your knees from caving inward; think about gently pushing them out in line with your feet as you squat.
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One rep, one set. Hypro turns the Box Squats into measurable progress, week after week.
Smart Progression
The right weight, every set
Hypro suggests your next Box Squats weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
Weekly Volume
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Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Coach-Built Plans
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Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Box Squats fits right into proven hypertrophy and strength templates.
