The Box Squat

Below is an example of a bodyweight box squat that I will often get many of my clients performing.  The main reason I prescribe this exercise is that i want to give them a squatting variation where it loads up their posterior chain (gluteals and hamstring muscles) more than a traditional squat that is more of a vertical (up and down movement).

In the video below osteopath Heath Williams will demonstrate how to perform a box squat.  The best place to start is from the seated position, preferably one where the individuals hips are sitting higher than their knees to start with.  If you chair or bench is too low, try sitting on some foam in the gym or perhaps some pillows or cushions if you are performing this from home.   Place the feet slightly wider than hip width apart and place the legs in a position where the shins are vertical to the ground.  In this video you will see that I use my hands to counterbalance the movement.  Ask the individual to stand up with the head facing forward and trunk upright and then when they sit down to drive the hips back to where they started whilst looking straight ahead.

You can vary this exercise in many ways and some examples are described below.

  • Box height – raise the height to make it easier.  Lower the box to make it more challenging.
  • Squat speed – slower and controlled can sometimes make it harder.  Faster to train speed and power.
  • Stance width – wider can be easier than a narrow stance, however be mindful of how wide as the individual is likely to feel some stretch through their hips.
  • External loads – such as barbell, dumbbells, sandbags, medicine ball or anything else that you can hold onto can be used.

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.