How To Perform The Bodyweight Squat to Box

The bodyweight squat to box is a great exercise for developing lower body strength, power, and explosiveness. It can be done with no equipment other than a box or bench, making it perfect for at-home workouts. And because it's a bodyweight exercise, it can be scaled to any fitness level by simply adjusting the height of the box.

In this article, we'll show you how to properly perform the movement. We'll also give you some tips on variations and progressions that you can use to make the exercise more challenging as your fitness level improves.

How To Do A Bodyweight Squat To Box

Proper form is key when doing any exercise, but it's especially important when doing a bodyweight squat to box. Because the move involves an explosive jump if you don't land in the proper position you could injure yourself.

Follow these steps to ensure proper form:

1. Start with your feet shoulder-width apart and your box in front of you.

2. Lower down into a deep squat, keeping your chest up and your weight in your heels.

3. Place your hands on the box in front of you and jump up onto the box, landing with both feet squarely on top of it.

4. Step or jump back down to the starting position and repeat.

This exercise targets your legs: glutes, hamstrings, calves, and quads.

• Lock your ribs down with your abs.
• Keep your feet straight ahead.
• Push your hips back onto the box.
• Keep your knees straight out over your toes.

Demonstration courtesy of Precision Nutrition. Fitness Pros- If you’re interested in becoming a Certified Nutrition Coach, they’re top notch!

Variations And Progressions

Once you have mastered the basic bodyweight squat to box, there are several ways that you can make the exercise more challenging. Here are a few variations and progressions that you can try:

1. Single-leg squat to box: This variation is done by placing one foot on top of the box and squatting down on just that leg before jumping up onto the box.

2. Split squat to box: This variation is done by placing one foot behind you on an elevated surface (like a bench or step) and squatting down on just that leg before jumping up onto the box.

3. Bulgarian split squat to box: This variation is similar to the split squat, but instead of placing your back foot on an elevated surface, you place it elevated behind you (on a chair or step). As you descend into the squat, allow your back knee to lightly touch the floor before driving through your front heel to jump up onto the box.

4. Pistol squat to box: This difficult variation is done by holding one leg out straight in front of you as you lower down into a one-legged squat before jumping up onto the box. When performed correctly, your extended leg should remain parallel to the floor throughout the entire movement pattern. If you're new to pistol squats, start by practicing them without jumping onto a box until you feel comfortable with the movement pattern.