VARIATIONS
Smith Machine Box Squat
Bar travels on a fixed vertical path
This exercise targets the quadriceps and glutes while using a box to enforce depth and control. The fixed bar path allows for heavy loading with increased stability compared to free weights.
HOW TO DO IT
- Set the safety stops just below the box height.
- Position the box directly behind you under the bar.
- Unrack the bar and step forward with feet shoulder-width apart.
- Break at the hips and knees to lower until sitting on the box.
- Pause briefly without relaxing your core.
- Drive through your heels to return to the starting position.
COMMON MISTAKES
- Collapsing the chest forward when sitting on the box.
- Bouncing off the box instead of pausing under control.
- Letting the knees cave inward during the ascent.
- Placing the feet too far forward relative to the hips.
TIPS
- Keep your chest up and spine neutral throughout the descent.
- Push your knees outward to track over your toes.
- Maintain tension in your legs while sitting on the box.
SAFETY
- Ensure the safety stops are set correctly to catch the bar if you fail.
- Do not fully relax your spine while seated on the box to avoid disc compression.
DETAILS
- Muscles
- Quadriceps
- Equipment
- Smith MachinePlyo Box
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Box squat
- Load position
- On the back
- Legs
- Both
- Body position
- Standing
- Stance
- Shoulder-width
SIMILAR EXERCISES
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