Box Squat:


  • Place your feet on the ground with toes forward, screw your heels into the ground so the toes move out slightly and maintain tension in your glutes
  • Keep tension in your hamstrings and your weight on your heels
  • Push your knees out so they are directly over your ankles
  • Push your shoulders (traps) into the bar
  • Pause slightly on the box


  • Rock forward to stand back up
  • Allow your knees to come forward during the squat
  • Relax while pausing on the box

Workout 9.23.13:
Box Squat 10 x 2:
50-60% of your one rep max with one minute or so in between sets
3 Rounds:
10 Thrusters (95/65)
10 Burpees