Box Squat (Barbell)
A back squat down until you settle onto a box or bench, a brief pause, then stand. Also called Box Squat.
- Pattern
- Squat
- Equipment
- Barbell
- Works
- Glutes, quads, lower back
- Loads
- Hips, knees, ankles, lower back
If something hurts
Not medical advice. Sharp pain, numbness or swelling needs someone qualified to look at it.
Each swap below spares one joint.
Lower back Belt Squat
No spinal load.
Knee Hip Thrust (Barbell)
Hip-driven: the knee barely moves.
When it stalls, these usually help
Direct hip drive, which is what gets you off the box.
More quad work without more load on the back.
A stronger lower back holds your position as the weight climbs.
How Swolver coaches it
This lift is read from your own sessions. When it goes flat for four weeks, Swolver names the likely cause in plain words, such as weekly sets that dropped, and the one change to make. The rules are all on the method page.