Box Squat (Kettlebell)
Also called Kettlebell Box Squat, KB Box Squat
How to do it
Hold one kettlebell in a goblet position or matched bells at the sides and stand just ahead of a stable box. Sit the hips back and down to controlled box contact, pause without relaxing or rocking, then drive through the whole feet to stand. Keep the knees aligned and repeat the same depth.
Setup
Set a stable box at the target depth and secure one kettlebell at the chest or matched bells at the sides. Stand just ahead with feet around shoulder width, wrists neutral, torso braced, and knees tracking over the toes.
Where you should feel it
Through the quads and glutes during the sit-back and stand, with the hamstrings, adductors, and calves assisting while the core and lower back stabilize and the forearms secure the bells.
When to use it
Use for compact front- or side-loaded box-squat strength and hypertrophy. Perform 8-15 controlled reps without relaxing on the box.