10/28/2026
The box squat is one of our staple lower-body exercises for developing stronger, more explosive athletes.
We use box squats to teach proper squat mechanics, develop hip and leg strength, and improve an athlete's ability to produce force from a dead stop.
Unlike a traditional squat, the box squat allows us to briefly pause on the box, reducing the contribution of the stretch-shortening cycle and requiring the athlete to generate force to initiate the upward movement.
For all our athletes, building lower-body strength is an important part of developing the physical qualities needed for sprinting, accelerating, and producing power on the field.
Swipe through for a breakdown of the three phases of the box squat and what we're coaching at each position.
Strength is the foundation. Power is built on top of it.
Drive off the box
- Drive through the entire foot.
- Push aggressively into the floor.
- Keep the torso braced as the hips and knees extend.
- Avoid letting the hips shoot up ahead of the chest.
Finish the rep
- Extend the hips and knees together.
- Finish standing tall with the glutes engaged.
- Maintain a strong, braced torso.
- Avoid leaning back or overextending the lower back.
