Moves/Resisted Box Squats

Resisted Box Squats

ID: 35

No video uploaded

Exercise Type:
Lower Squat
Contraindications:
None
Equipment:
Step, Floor Based
Applicability:
Focus
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Create rotational torque by screwing feet into the floor — activates glutes before the movement begins.
  2. 2. Depth before load — achieve full range with bodyweight before adding resistance.
  3. 3. Establish a stable base before adding any dynamic component.
  4. 4. Neutral ribcage — avoid flaring ribs as you descend.

Regression:

Goblet squat with a light counterweight to reinforce an upright torso and depth simultaneously.

Progression:

Increase load with barbell, front squat, or add a pause at the bottom to remove elastic rebound.

Common Problems:

Knees caving inward — cue active push out against the floor. Heel rise — widen stance or elevate heels slightly.