Low Box Squat - Wide Stance

A squat variation performed with a wide stance where the trainee sits down completely to a low box, then explosively stands up. This emphasizes glute and quad development while reducing lower back stress.

Instructions

1. Unrack the barbell and position your feet beyond shoulder width with toes slightly turned out
2. Keep your chest up and core tight as you descend
3. Push your hips back and sit down to a box positioned below parallel
4. Sit completely on the box without bouncing or touching and going
5. Drive through your heels and explosively stand up, maintaining an upright torso
6. Return to the starting position and repeat
7. Keep tension throughout by never fully relaxing at the top
8. Complete desired reps

Tips

• Use a box height that takes you below parallel for maximum range of motion
• Maintain a tight upper back by retracting your scapulae
• Keep your weight in your midfoot and heels
• The wide stance reduces quad emphasis and increases glute involvement
• Focus on standing explosively to develop power
• Completely sit on the box without bouncing for safety and effectiveness