Benefits of Box Squat Training

Article Summary

The back squat is a cornerstone of strength training, but even highly effective exercises can benefit from variation. For athletes looking to change their training stimulus, address specific weaknesses, or adapt their workouts over time, the box squat can be a useful addition to a strength program.

Drawing from decades of competitive powerlifting and coaching experience, Brad Gillingham explores how box squats can place greater emphasis on the hips and posterior chain, support rate of force development, and provide an alternative squat variation for athletes with different training needs.

Key Takeaways

Box squats can provide a different training stimulus from traditional back squats and help add variety to a strength program.
Sitting back into the box squat encourages a more vertical shin position and greater emphasis on the hips and posterior chain.
Research comparing squat variations found differences in biomechanics and rate of force development between the box squat and traditional squat.
Box squats can be incorporated to target specific strength needs, including hip and glute development.
Variations such as sandbag box squats can provide additional options for athletes adapting their training because of age, mobility, or other individual considerations.

2009 IWGA/IPF Word Games Kaohsiung, Taiwan

The back squat is the champion of lower-body exercises. Not only does it train the quads, hamstrings, adductors, and calves, but it is also a vital exercise for working the glutes, core, spinal erectors and numerous supportive upper-body muscles.

As a powerlifter the back squat is one of the big three lifts that make up powerlifting competitions. Generally, some of the heaviest iron is moved in the squat. It is also a regular event in Strongman and CrossFit competitions, and most programs designed to train athletes include some form of the squat.

If you want to build a big squat, you have to incorporate years of high volume back squats to achieve your ultimate potential. However, it is also important to include different squat variations into your training. These may include front squats, safety bar squats, partial-range-of-motion squats, and box squats. I have used all of these variations over the years.

This article is going to focus on the box squat.

Why Not Just Back Squat

I recently heard some valuable trading advice on Instagram from strength master Marty Gallagher (@themartygallagher). Marty has authored numerous books on strength and conditioning. Some of his more popular works include The Purposeful Primitive, Strong Medicine, and Coan: The Man, The Myth, The Method.

Marty recently posted a Reel discussing how to recover from “stagnation in your training.” He detailed the importance of having some “tricks in your bag” that allow you to radically contrast your training modes and methods in order to “jump start” or bust through your training plateaus.¹

Simply put, most well-thought-out training plans work for a while, but nothing works forever. It’s necessary to change things up at times and try new exercises or variations of existing exercises. This allows your training program to continue to apply the necessary mechanical stress to your body to achieve strength and muscle growth.

Fortunately the squat movement gives you some different options to choose from to avoid stagnation.

I routinely squatted more than 850 pounds at my peak but still found that the squat was my weakest link in powerlifting. This was not from lack of effort, but at 6’4” my leverages were just all wrong.

In order to assist my regular 5×5 squat routine, I started mixing up my training by rotating in front squats and box squats throughout the year to try to work my weak areas.

Strength comes from knowledge. I learned about front squats from reading Olympic weightlifting training articles, and about box squats from reading articles in Powerlifting USA Magazine written by strength guru Louie Simmons. Louie indicated that box squatting is the most effective method to increase your squat.²

I programmed these exercises to focus my training efforts on what I perceived to be my weakest link. At times, I incorporated the front squat to focus on my quadriceps. At other times, I would incorporate the box squat to focus on the posterior chain.

I made changes in my programming to avoid stagnation in my training.

Benefits of the Box Squat

The box squat allows for greater emphasis on the posterior movement of the hips. This is accomplished by sitting back during the downward, or eccentric, portion of the movement.

A study performed in Scotland compared the biomechanics of the traditional back squat, powerlifting squat, and the box squat. The study found that the box squat allows for a more vertical shin position. This restricts the knees from traveling past the toes, which changes the center of mass and lowers the sheer forces on the knee joint. More of the load is then focused onto the hips.³

This makes the box squat a powerful movement to build explosive hip and glute strength by targeting the posterior chain. Therefore, the box squat is a great training exercise for a powerlifter that is trying to strengthen the squat and deadlift lockout.

Additionally, the same study indicated that rate of force development (RFD) was greater in the box squat than the traditional squat. Improving RFD is important for athletes that are trying to increase speed, power, vertical jump and change of direction.I frequently incorporate the box squat into my in-season volleyball training programs. I feel the box squat is a little easier for the athletes to recover from, and it works well to train taller athletes how to squat with proper form.

How to Perform the Box Squat

The bar should be gripped with a pronated grip, wider than shoulder width. I prefer to set the bar on top of the posterior deltoids in the middle of the traps.

The upper back should be squeezed together with your scapula retracted. Step back from the rack as efficiently as possible with 3-4 steps. Stand upright with a neutral to arched back.

Take a big breath of air with eyes focused ahead and your head slightly tilted back.

The downward (eccentric) motion is completed by flexing at the hips and sitting back with your shins in a vertical position until you contact the box.

Sit softly on the box while concentrating on keeping your core tight. Pause briefly on the box and then complete the upward, or concentric, movement by concentrating on fully extending the hips and glutes. The lift needs to be completed with a strong glute contraction. The next repetition begins at the starting position.

Starting Position Bottom Position Finishing Position

Benefits of the Box Squat for the Aging Athlete

My body at 60 years old can’t tolerate the same style of training that I programmed in my younger years. Like most aging strength addicts we have to adjust our training to allow for recovery between workouts and avoid overtraining.

With a deteriorating knee joint, my knee feels much better if I limit my squat depth, and if I try to keep a near vertical shin position for the majority of my squat training. I limit my heavy full squatting to one to two times per month. During the other weeks, I program box squats and partial-range-of-motion squats.

I have also had to replace my traditional light front squat training with speed box squats prior to training the deadlift. When I front squat my knees track over my toes and the knees can no longer tolerate that position. The box squat allows me to maintain that vertical shin position which reduces the internal forces at the knee.

The box squat can also be performed with sandbags. The sandbag box squat is a front-loaded movement which increases the demands on your core and upper body. It is a great movement for those with shoulder issues that want to keep squatting. It also provides variation in your workout. There’s always a way to keep squatting. If the shoulders are an issue adapt your exercise modes and try the sandbag box squat.

Starting Position Bottom Position Finishing Position

Keep Some Squat Tricks in Your Bag

Busting through a plateau or simply maintaining the drive to keep training hard requires you to periodically switch up your training routine. Additionally, sometimes age or injury concerns require a change in exercises to allow you to continue to train. The squat movement gives you several different exercises to choose from, depending on training focus and need.

Box squatting can be a great movement to concentrate on posterior chain development and rate of force development (RFD). The box squat can also be an alternative movement for the aging athlete.

Don’t be afraid to change things up and add the box squat to your training program.

Stay Strong and keep your internal fire burning!

Brad Gillingham

CSCS

MSC Southern Utah University

References:

Gallagher, M. Stagnation is the only constant in fitness and dynamic contrast is the eternal solution. [Video]. Instagram. August 7, 2026
Simmons L. Box squatting. Westside Barbell. October 18, 2016. Accessed August 5, 2026. https://www.westside-barbell.com/a/blog/box-squatting.
Swinton PA, Lloyd R, Keogh JW, Agouris I, Stewart AD. A biomechanical comparison of the traditional squat, powerlifting squat, and box squat. Journal of Strength and Conditioning Research. 2012;26(7):1805-1816. doi:10.1519/jsc.0b013e3182577067