Introducing The Box Squat

The Box Squat is one of my favourite exercises to prescribe for clients who are unable to squat due to knee pain or have difficultly performing a standing squat.


Start Position

  • Start from the seated upright trunk position where one is safe and stable.
  • Ensure the feet are flat on the ground, aim for shins vertical to the ground.
  • For beginners, start in a seated height position where their hips are sitting higher than their knees.
  • Place arms out in front to provide greater balance.
  • Aim to keep head and trunk facing forward and upright.

2.  Sit to Stand

  • Feet flat on the ground – screw feet into the ground
  • Knees out
  • Arms forward
  • Head/Trunk upright

3.  Stand to Sit

  • Hips back
  • Head/Trunk upright
  • Knees Out
  • Finish in the starting position


I like this exercise because it teaches the client to hinge through their hips and loads up their gluteals and hamstrings.  It also reduces loading through the knees as it is more of a hip dominant squat pattern.  Start with training the movement with your clients as this can be a pain saving strategy, but also used for conditioning the lower body when variables such as sets, reps, start/finish position, weight, speed are altered.


This blog was written by osteopath Heath Williams of Principle Four Osteopathy.


Principle Four Osteopathy

Principle Four Osteopathy is one of Melbourne City CBD leading Osteopathy clinics. At the clinic we treat a wide range of clients, ranging from the office worker, exercise enthusiast to athlete. We have 3 experienced osteopaths working across both of the clinics.

The Melbourne City CBD clinic is located at 29 Somerset Place (basement), close to the corner of Elizabeth St and Little Bourke in the Melbourne City CBD. Our premises adjoin the Jon Weller Personal Training Studio, a fully-equipped training space which allows clients to combine their osteopathy treatment with exercise tutorials or specific training programs and rehabilitation.

The Docklands clinic is located at 717 Bourke St (Ground Floor), beneath the Channel 9 building near the walkway from Southern Cross Train Station to Etihad Stadium. Our premises adjoin Pilates on Bourke, a fully-equipped pilates and yoga training space which allows clients to combine their osteopathy treatment with exercise tutorials, pilates or specific training programs and rehabilitation.

To speak to an Osteopath or book an appointment at Principle Four Osteopathy, please book online or call 03 9670 9290.