How to Do Bodyweight Box Squat
The bodyweight box squat should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the bodyweight box squat.
Beginning Bodyweight Box Squat
With your back to the box, stand with your feet shoulder width apart and your toes pointed out at a small angle. Squat down by bending your knees and bringing your hips back and down while keeping your gaze up and knees flared. As you fall, bring your arms out in front of you for balance.
Bodyweight Box Squat Movement
1. Stand tall, 4 to 6 inches behind you, with your back to a knee-high bench or box. Shoulder-width distance between your feet is ideal.
2. Push your hips back and bend your knees until your buttocks are in contact with the box or bench. For balance, extend your arms in front of your chest.
3. Return to a standing position without leaning forward after a brief pause. That counts as one rep.
Bodyweight Box Squat Benefits
The hamstrings, glutes, spinal erectors, hip flexors, and lower back muscles all benefit from this movement pattern.