Classic squats will always be an integral part of any training program. But if you want to maximize glute growth and take lower body strengthening to the next level, you'll benefit from learning how to do box squats.
ContentHow to do box squats: the basicsHow to do box squatsBenefits of box squats
According to fitness expert Alena Luciani, this variation of the exercise is a great tool for increasing body awareness, overcoming a squat plateau, and sometimes for rehabilitation after injury. WomanEL will list the benefits for you and tell you how to do it at home.
How to do box squats: the basics
Box squats are just squats, all the way up to a box. More specifically, box squats involve squatting down until your buttocks touch a box (or bench or chair) located behind you. You can perform bodyweight or weighted box squats with any type of equipment, although they are usually performed with a barbell.
The biggest difference between box squats and non-box squats is that the “bottom” (lowest point) of your squat is determined by the height of the box. During regular squats, the ideal depth is when your hips are below your knees, but this can vary depending on your strength as well as the mobility of your ankles, hips, and thoracic spine.
Many gyms have boxes that you can use use, or you can purchase your own plyometric box and use it at home.
How to do squats box
The height of the drawer is perhaps the most important part of all of this. “Every time you squat, you should aim to get to parallel,” says personal trainer C.J. Hammond. “That's why, if possible, you should aim for a box that allows your knees to bend to (at least) a 90-degree angle,” he says.
If lack of mobility or injury prevents you from going that low, choose a box a little higher, recommends Hammond. The goal is to find the high ground just above where your form breaks down, where your injury begins to bother you, or where your mobility becomes a limiting factor.
- Install a box, chair or bench. Stand a few inches apart with your back to the box, feet shoulder-width apart, toes pointing straight forward or slightly outward at a 15-degree angle.
- Take a deep breath, lean at the hips and bend your knees to lower yourself until your buttocks will not touch the box.
- Keeping your chest straight and core tight, sit on the box.
- Press your feet into the floor, squeeze your buttocks, and push your hips forward to return to a standing position, exhaling as you rise.
- Squeeze your buttocks at the top (but do not push your hips forward).
- Let the weight determine number of repetitions. If you're doing bodyweight box squats, aim for 12-16 reps. Otherwise, aim for 6-12 reps as the weight allows (with good technique).
Benefits of box squats
Box squats can be useful for both beginners and experienced athletes, but how they are used by athletes of each category will be different. Here are a few reasons to consider adding box squats to your routine.
- Work your entire lower body.
- Strengthen your hamstrings and glutes.
- Get stronger at the bottom of your squat.
- Injury rehabilitation.
- Improve your ability to stand in real life.< /li>
< li>Increase awareness of squat depth. Squats are an ingenious method for improving your regular squat form.
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