Hello Friends! Today I wanted to share some tips and a little general knowledge on how to set up a box squat. This movement can be done anywhere you have access to a box or plates. It is an exercise that intimidated me when I first started training because it seemed very complex. However, when you break it down a box squat is more straightforward than one would think.
You have several options to set up this exercise depending on where you are and what you have available to you. You do not want to need to take more than two large steps behind you when coming out of the rack. (More information on that to come!)
Option #1 – A Box
A box is a great way to set up your box squat. Often at gyms there will be plyo boxes that you can use. We do not have any plyo boxes in our garage gym yet. Instead, Scott set a set of step boxes.
Any box will work as long as you are able to set it up to the correct height for the depth you can achieve. The key is to have the boxes at an angle under you as you perform the squat. The angled wedge provides a guideline of where your feet should be placed to get ready for the squat.
The other benefit is that you can see the step under you when you are lowering your booty down. This will make the transition smoother so you are not second guessing whether the box will be there when you sit back.
Option #2 – A Bench
A bench can work here too. You want to be careful to again use the angle of the bench the way I do below.
You want to place the bench so that the smaller side is directly behind you. This will help you place your feet correctly in a proper squat stance. You will also have the peace of mind in knowing the box is there for when you begin to move back.
Option #3 – Stack of Plates
A stack of plates are a little more effort since you have to set them up individually.
One great way to simplify the use of plates is to measure their height once you are done. You should use either your hand as a guide or a measuring tape.
Once you have the height you should keep track of it for your next workout. I used to use a small notebook, but switched over to Evernote a few years ago. It is so much easier to simply type up these types of things quickly on my phone. Having that measurement already recorded will help you the next time!
The plates are the most adjustable. You will often have to switch over to them as you progress if you cannot find a low enough box. You will want to step back and check if your feet are at a proper squat stance since there is no guideline that you would have with a box or bench. A squat stance is your feet slightly more than hip width.
I will be back with Part II next week to break down the box squat technique. This is a perfect movement to build up your backside (glutes, hamstrings and low back) for a stronger bikini look. If performed correctly, the box squat also has minimal injury risk.
Linking up with Amanda today! Enjoy your Sunday.
Question of the Day: Are box squats part of your workout routine?
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