Use a stable chair or sturdy box at knee height
💡 Pro tip: Start with a higher surface and gradually lower it as you build strength
Plyo box, bench, or squat rack with safety bars
Safety: Ensure box is stable and won't slide. Keep weight in heels when sitting back
Box squats are a powerlifting staple that teaches proper depth consistency, builds explosive power from a dead stop, and allows lifters to overload the squat pattern while reducing knee stress. The box provides a tactile depth cue and forces lifters to sit back into their hips, developing posterior chain strength critical for competition squats.
Regressions for building up strength
Hold onto stable surface for balance support
Higher box reduces range of motion and difficulty
Isometric hold builds strength without full movement
Progressions for advanced athletes
Lower box increases range of motion and difficulty
Pausing on box eliminates stretch reflex
Adding load increases resistance
Explosive power variation
When you can perform 12-15 reps with controlled descent and explosive ascent for 3 sets with perfect form