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Bodyweight Box Squat 6s · no sound

Bodyweight Box Squat

A bodyweight squat to a bench or box — the cleanest way to teach squat depth and hip-back mechanics to beginners.

Primary muscle
Glutes, Quads
Equipment
Bodyweight
Difficulty
Beginner
Movement
Squat
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How to do it

  1. Set a sturdy bench or box behind you and stand in front of it with feet shoulder-width apart.
  2. Cross your arms in front of your chest or hold them straight out for balance.
  3. Sit your hips back as if reaching for the box, keeping your chest tall and your weight in your heels.
  4. Lower under control until your glutes touch the box softly — do not crash down onto it.
  5. Pause briefly on the box without losing core or leg tension, staying ready to drive back up.
  6. Push through the floor with both feet to stand back up tall, squeezing your glutes at the top.

Common mistakes

  • Plopping down onto the box instead of touching it under control, which kills the leg tension.
  • Squatting straight down instead of sitting the hips back, which loads the knees over the glutes.
  • Letting the knees cave inward as you stand back up, which weakens the lift and stresses the knees.
  • Rounding the lower back at the bottom — turns a teaching tool into a back-strain risk.

Muscles worked

Primary
GlutesQuads

Same movement, other equipment

Band Squat Beginner Band Squat Glutes Resistance band Dumbbell Front Squat Beginner Dumbbell Front Squat Glutes Dumbbell Dumbbell Goblet Squat Beginner Dumbbell Goblet Squat Glutes Dumbbell Machine Leg Press Beginner Machine Leg Press Glutes Machine

Similar exercises

Bodyweight Squat Beginner Bodyweight Squat Glutes Bodyweight Pistol Squat Advanced Pistol Squat Glutes Bodyweight Pistol Squat (Assisted) Intermediate Pistol Squat (Assisted) Glutes Bodyweight Single-Leg Step-Down Intermediate Single-Leg Step-Down Glutes Bodyweight Wall Ball Intermediate Wall Ball Front Delts Bodyweight

Good to know

What muscles does the Bodyweight Box Squat work?
Mainly the glutes and quads.
What equipment do you need for the Bodyweight Box Squat?
None. It is a bodyweight exercise.
Is the Bodyweight Box Squat good for beginners?
GymVim rates it beginner.

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