The box squat strengthens the powerful leg muscles as well as upper back and core. It also emphasizes the posterior chain muscles more than regular squats.
- Approach a barbell that is set in a squat rack at the mid-chest level (above the nipple line). - Place a box (or bench) at the desired height behind you.
- Set your grip on the bar just outside of shoulder-width with your thumbs wrapped around the bar - Dive underneath the bar and position the bar on the natural shelf created between your trapezius muscles and the top of your scapula