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Coached by Maya

Box Squat

LowerBodyweightRegressionQuadsGlutesCore

Tempo 3 · 1 · 1 · 0

Set up

  1. 01Box or bench at a height you can own — usually just above parallel.
  2. 02Stance about shoulder width. Brace before you sit.
  3. 03The box is a target, not a couch.

Cues

  • Sit back and down until you lightly tap the box.
  • Pause. Keep the trunk braced — do not collapse into the box.
  • Drive through mid-foot and stand tall.

Breath

Inhale down. Exhale as you stand.

Common faults

Plopping onto the box

Slow the last third. Touch, do not dump.

Rocking forward to stand

Stay over mid-foot. Think 'push the floor away'.

Box too low

Raise it until the pelvis stays neutral at the tap.

Regression

A higher box, or sit-to-stand from a chair with hands on the thighs.

Progression

Bodyweight Squat

Same pattern, more demand. Watch the film.

Scale the pattern

Same movement family. The regression shortens the lever or gives you a target. The progression asks for more.

Pair with