Squat · Compound
Box Squat
Also known as Barbell Box Squat, Westside Box Squat. Targets Glutes, Hamstrings, Quads with an optimal working range of 2–8 reps.
Coaching Cues & Execution
Focus on these technical checkpoints on every working set of Box Squat:
- 1 Sit back with vertical shins onto box without plopping
- 2 Keep core and upper back rock solid while paused on box
- 3 Drive knees out and explode upward off the box
Common Mistakes to Avoid
Watch for these form breakdowns as fatigue accumulates across sets:
- ✕ Relaxing spinal erectors at the bottom on the box
- ✕ Rocking backward and using momentum to stand up
Programs Featuring Box Squat (4)
Westside Conjugate (12-Week)
A 12-week conjugate example with four weekly sessions, rotating heavy lifts and speed work. Review the preset exercises and assistance loads.
Calgary Barbell 16-Week Powerlifting Program
Bryce Krawczyk’s renowned 16-week, 4-day competition powerlifting cycle progressing from high-volume hypertrophy and paused variations into heavy competition triples, doubles, and meet peaking.
TSA 9-Week Intermediate Approach
The Strength Athlete’s (Bryce Lewis) classic 9-week, 4-day powerlifting cycle balancing high-frequency Squat, Bench Press, and Deadlift specificity with upper-back volume.
Candito Linear Program (4-Day Strength & Control)
Jonnie Candito’s 4-day Upper/Lower linear progression pairing Heavy Lower and Heavy Upper 3×6 days with Control & Hypertrophy days using paused squats, paused deadlifts, and paused bench press.