Sitting straight down — no backward travel
Weight shifts to toes; misses the posterior chain loading purpose of the box squat.
Overactive muscles
QuadricepsHip flexors
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Squat · Lower Body
Box Squat
Coaching cues
- Box just below parallel; feet wider than normal squat
- Sit BACK onto the box — hips travel behind the heels
- Pause briefly on the box; maintain brace
- Drive through whole foot; hips and chest rise together
Common faults 3
Knees cave on drive
Valgus collapse out of the box.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗Losing brace on the box
Core decompresses on the box; torso collapses.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗