In this section, I'm going to include everything you need to know (such hand position, box height etc.). A box squat, or chair squat, is an exercise that works the quadriceps, adductors, calves, glutes and lower back. The Correct Height for a “Low” box is usually 12 inches or as low of a box that you … Now you know why the box squat is beneficial, it's time to learn the ins and outs.

*If you are using bands or chains use 50% of your 1RM.
Proper Box Height. You can make this move as easy or as hard as you need.

Every member of Westside Barbell performs box squats year around with the only regular "free squat" being done in competition. The box squat also places all the stress directly on all the squatting muscles. The Correct Height for a “High” box should be no more than 2 inches higher than your parallel box. Re: Box squat height??? First, always make sure you use a box that is strong enough to withstand the weight you are going to put onto it during your squat. The dumbbell box squat (or any type of box squat) is not suitable for beginners, who first have to learn how to perform the regular dumbbell and barbell squats. How to do a perfect box squat in under 10 minutes. The height of the box or bench that you use should allow you to descend until your thighs are at least parallel with the floor. Perform a set every 60s. I have always found that between 12 and 14 inches high works best for me personally, but I am 5'10". Perform a set every 60s. Safety Bar Box Squat: 5 x 5 @60% of your 1RM Back Squat.

The box height can vary based on your goals and mobility. Also, make sure that the box is not going to wobble or slide when you sit down. How to Box Squat. In this article we will break down the differences between the box squat and the regular squat and offer guidance to strength, power, and fitness athletes on determining which is best for their goals. If you want a more detailed 'how-to' guide, then download my free box squat tutorial below: Equipment. The technique I'll describe has taken my squat from 760 to 935 over the past five years, but I wasn't always a big fan of the box squat. The Correct Height for a “Parallel” Box should put you at legal depth.

I always incorporate box squats training into my routines.