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Exercise handout — move better, feel better.
Box Squat
Squat to box or bench for controlled depth and safe hip strengthening.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
bench, step_box
Home Options
- step or plyo box
- step or plyo box + weight bench
No equipment? Try: Chair, Step, Couch
Dosage
3
Sets
10
Reps / Time
60 sec
Rest
3 down / 1 pause / 2 up
Tempo
Step-by-Step Guide
Set up
- Stand with box or bench behind you
- Feet shoulder-width or slightly wider
- Toes slightly turned out
Step 1 of 4
Push hips back and bend knees
Step 2 of 4
Lower until you lightly touch the box
Step 3 of 4
Pause briefly (don't sit completely)
Step 4 of 4
Drive through heels to stand
Breathing
- Inhale as you lower
- Exhale as you stand
Form Cues
- Hips back first, then knees bend
- Touch, don't plop
- Knees track over toes
- Chest stays up
Common Mistakes to Avoid
- Plopping down onto box
- Knees caving inward
- Rounding back
- Bouncing off the box
Safety Information
Use stable surface. Don't collapse onto box.
Progressions
Lower box, add dumbbells, pause longer at bottom
Regressions
Higher box, use chair arms for assist
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.