Box Squat (Bodyweight)
Also called Bodyweight Box Squat, Squat to Box (Bodyweight)
How to do it
Stand just ahead of a stable box set at the target depth. Sit the hips back and down until they contact the box, pause briefly without relaxing or rocking, then drive through the whole feet to stand. Keep the knees tracking over the toes and use the same controlled contact every repetition.
Setup
Choose a stable box height that permits a controlled squat and stand just ahead of it with feet around shoulder width. Turn the toes slightly out, brace the torso, keep the ribs stacked, and align the knees over the toes.
Where you should feel it
Through the quads and glutes as the hips contact the box and drive upward, with the hamstrings, adductors, and calves assisting while the core and lower back keep the torso stable.
When to use it
Use for equipment-free squat-depth practice, confidence, control, and return-to-squat progressions. Perform 8-20 controlled reps without collapsing onto the box.