Box Squat Resistance Band Press
Box Squats: How to Advance
The video below explains how to correctly perform and advance the box squat, so that you can eventually squat with perfect form.
WHO SHOULD USE THIS EXERCISE?
Beginners who lack the ideal bio-mechanics for squatting ass-to-the-grass. This could be down to poor glute activation, tight hip flexors, tight hamstrings, bad posture, other issues, or a combination of several factors. To find out more about your overall bio-mechanics you should take part in this mobility test first: https://immortal-training.com/overhead-squat-test/
HOW DO BOX SQUATS WORK?
Box Squats will enable you to slowly increase your squat depth over time without a high risk of injury. The movement can also trick the brain into aligning the pelvis and lumbar into the correct position during your descent. Something about having a target to aim your posterior towards makes this possible. Over time your neurological motor map will change. Thus retraining not only your body, but also your mind, to squat safely and correctly.
HOW TO PERFORM
Main Muscles: Gluteus Maximus, Hamstrings, Quadriceps
Key Points:
- Keep your chest up, back straight & ass out
- Hold a stick on the back of your shoulders
- Stand with feet just outside of shoulder width, toes slightly pointed out
- Squat down to the box, sit back slightly and drive yourself back up through the heels
Box Squat
Over time, the box squat will help improve the position of the pelvis and lumbar (lower) spine while squatting. Doing so will ensure that the correct muscles are being worked and prevent injury.
Main Muscles: Gluteus Maximus, Hamstrings, Quadriceps
Key Points:
– Keep your chest up, ass out and core tight
– Make sure the bar is resting on your traps rather than your neck
– Push your ass towards the box and rest 20% of your body weight on it before driving yourself back upwards
– Push your heels through the floor on the ascent
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