ExerciseGIF

Exercises / Box squat

Box squat GIF

Figure

Male figure; the female figure follows.

Muscles
Background

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Worked muscles

  • QuadricepsMusculus quadriceps femoris
  • GlutesMusculus gluteus maximus
  • HamstringsMusculi ischiocrurales
  • Inner thighsMusculi adductores
  • Lower backMusculus erector spinae
Equipment
Barbell
Level
intermediate
Loop
One repetition, 4 seconds

Get this animation

Part of the squat pack, all 13 squat variations: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.

Get the squat pack, $29Whole library, $249

From the API

GET one exercise
curl https://api.exercisegif.com/v1/exercises/box-squat \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a box squat

  1. Set a box or bench behind you at parallel height and rack the bar at upper chest level.
  2. Unrack the bar onto your upper traps and step back until you feel the box with your calves.
  3. Sit back with your hips until you touch the box under control.
  4. Pause briefly on the box while keeping your whole body tight.
  5. Drive through your heels and stand back up explosively.
  6. Re-rack the bar after your final rep.

Form tips

  • Sit back onto the box, do not drop or rock on it.
  • Keep your shins closer to vertical than in a free squat.
  • Stay braced on the box, never relax your back.

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