Quadriceps
Box Squat
A squat that sits back to a box, helping you learn to sit hips back and build strength from the bottom.
Energy burned
≈ 45 kcalFor 3 × 8–12, rest 90s · ≈ 7.8 kcal/min
Estimate range 34–56 kcal (±25 %)
Muscle mass worked35 %
Effort during a set14.4 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Place a box behind you at about knee height and set a barbell on your upper back.
- 2Stand with feet slightly wider than shoulder width.
How to perform
- 1Push your hips back and lower to the box under control.
- 2Sit lightly while keeping your torso tight.
- 3Drive up through your feet.
- 4Stand fully and reset.
