- Step-1Sit back onto box by bending hips back while bending knees, keeping shins nearly perpendicular or knees slightly behind ankles
- Step-2Lower rear end back onto box in controlled manner
- Step-3Rock torso back slightly
- Step-4Once torso rocks forward, immediately stand back up rapidly by driving hips upward, keeping knees above ankles and chest high until legs are straight
- Step-5Return and repeat.
Barbell Box Squat
From rack with barbell at upper chest height, position bar on back of shoulders. Grasp barbell to sides. Dismount bar from rack and back up until contact is made with box immediately behind. Stand with wide stance with feet flared out slightly.