Box Squat

Directions:

Preperation/body position

1. Place barbell on squat rack pins, which are set at a suitable height for you to dismount and re-rack safely.
2. Load bar with correct weight. Put on safety collars.
3. Place box or platform of correct height behind yourself in suitable position.
4. Position barbell on back of shoulders, taking a wide grasp on the bar.
5. Dismount barbell carefully, taking a step backwards and positioning feet at suitable width stance.

Excution/Movement

1. Descend with bar, bending at the knees and hip, keeping good posture throughout execution. Keep feet flat on floor throughout execution.
2. Stop when the posterior thigh, or buttocks, brush onto box, but do not sit on the box.
3. Extend knees and hip to standing position again.
4. Repeat for desired amount of repetitions.

Comments

The box squat is used for those who wish to reach a desired depth when performing the squat. Helpful for those who just want to make sure they reach a depth that is effective for overall muscle recruitment, but also for power lifters and competitors whom have to reach a legal depth mark in competitions.

It is important to note that you should not rest at the bottom of the movement, it is just meant as a gauge for depth. Sitting down on the box will not only take stress away from the target muscle groups, but is also extremely injurious.

For hypertrophy 6-12 reps will likely yield the best results, providing optimal time under tension. This will provide adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges.
For strength and power 1-5 reps is optimal for stimulating the type iiB fibres and neural adaptations of the nervous system.