Strength exercise

Box Squat

How to do it

Set a box or bench behind the squat rack at a height that puts the hips at or slightly below knee level, and set the bar across the upper back.
Unrack the bar and set the feet slightly wider than shoulder width with the toes turned out.
Brace the core and sit back onto the box by pushing the hips back first, keeping the shins close to vertical.
Touch the box lightly without relaxing the hips, then drive back up by extending through the quadriceps and glutes.
Inhale on the way down and exhale forcefully as the hips clear the box on the way up.
Keep the core braced through the pause on the box and avoid bouncing off the surface to start the ascent.

QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises

Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises