Bodyweight Box Squat

A bodyweight squat to a bench or box — the cleanest way to teach squat depth and hip-back mechanics to beginners.

Legs Bodyweight Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Glutes

Secondary

none

Step by step

Set a sturdy bench or box behind you and stand in front of it with feet shoulder-width apart.
Cross your arms in front of your chest or hold them straight out for balance.
Sit your hips back as if reaching for the box, keeping your chest tall and your weight in your heels.
Lower under control until your glutes touch the box softly — do not crash down onto it.
Pause briefly on the box without losing core or leg tension, staying ready to drive back up.
Push through the floor with both feet to stand back up tall, squeezing your glutes at the top.

Log your sets. After a few weeks you will see whether it is moving. Free.