Squats are a great exercise. There’s no debating that.
Whether you want to get stronger, faster, more explosive, or lose body fat – you should be squatting, in some form or another.
There are numerous squat variations so practically anyone can squat despite any personal limitations: goblet, front, back, kettlebell, safety bar, box squat, and squats to a box are just a few of the possible squat variations.
Watch this quick video about squatting to a box and then I’ll explain more benefits to this great squat variation.
Quick Note – squats TO a box are different from box squats. You’ll see in the video.
Squat TO a Box Explained
When you squat TO a box, there is no pause (otherwise it would be a “box squat”). At no point do you pause on the box. You simply squat down, gently touch the box, and then immediately squat back up.
Benefits of Squatting TO a Box
I use squats to a box for three primary reasons.
1) To ensure and teach proper depth. Some people think they’re hitting parallel when in fact they are performing quarter squats. The box gives them a target and ensures they hit the same, consistent depth and gets them used to doing so.
2) To limit range of motion. Why would you want to intentionally limit the depth of a squat? As I mentioned in the video, when I perform full squats, my pelvis tucks under at the bottom. While it didn’t bother me at first, after weeks of squatting in this manner, my back started to act up.
Squatting all the way down feels natural to me, so by using the box, I still achieve good depth without going down to the point where my pelvis tucks. The box is essentially stopping me from descending too far.
3) For progression. This is similar to point number two. Some people simply can’t squat down to parallel or below without rounding their spine due to mobility, stability, and/or flexibility limitations.
By performing squats to a box, a trainee can squat to the point where they maintain proper form. For a beginner, this could even be above parallel. However, I’d rather them squat above parallel safely then right at, or below, parallel and risk injury. As their mobility improves, you can gradually lower the height of the box to acquire a greater range of motion.
Give squatting to a box a try and see how it works for you.