This exercise demo shows how to perform a Bodyweight Box Squat with correct form.

For an easier alternative to box squats that is more suitable for beginners, you can start with a bodyweight box squat. The free-weight section of the gym can be pretty daunting to begin with, so bodyweight exercises are a good way to learn your form and build confidence.

The bodyweight box squat is a great way to master the squat movement pattern and develop the necessary strength and power to move on to more advanced squat variations.

You will need a plyo box (the same height as the standard box squat).

- Stand upright about a foot in front of the plyo box.
- Place your feet just wider than shoulder-width apart.
- Hold your arms out in front of you to help you keep your balance.
- Lower your body by pushing your hips backwards, focus on squatting backwards rather than down.
- Slowly land on top of the box with your full weight.
- Whilst you’re sat on the box, pause for a second. If you need to, you can use this time to quickly check up on your form.
- Push through your feet to rise back up to the starting position, mainly moving at the hips rather than the knees.

As this is a bodyweight exercise, it allows for more reps, training the endurance zone. We recommend 2-3 sets of 18-20 reps.

For more information on box squats - check out our blog:
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