Sean CooneyOwner, RESPORT Chiropractic & Physical Therapy · Owner at RESPORT Chiropractic & Physical Therapy

Box Squat Progressions: Build Strength & Perfect Your Form! 🏋️‍♂️🔥 #BoxSquat #StrengthTraining

4 Apr 2025 · 1 min

Watch on YouTube

1:14

In this instructional video, the presenter walks viewers through a structured box squat progression aimed at increasing squat depth while maintaining optimal form. Starting with an 18‑inch box, the coach emphasizes three core cues: keep the torso upright, engage the core, and ensure the feet stay planted with knees tracking over the toes. The session begins with touch‑and‑go reps at the higher box height; as the movement feels solid, the box height is lowered (by removing a pad) to about 14 inches, and finally to a full‑depth squat past 90 degrees. Throughout each stage, the instructor repeatedly reinforces the three cues, highlighting the importance of a neutral spine, core stability, and proper knee alignment for safe and effective depth progression.

Chapters

Today we're going to go through a box squat progression. Okay, we are starting at around 18 inches here. We're gonna go through a few key pointers to be able to work our squats lower in depth here. Okay, the 3 things we want to focus on is first, keeping our torso upright so that we're not leaning forwards. Second is going to be keeping our core engaged so we're strong and stabilizing through our core. And third is going to be keeping our feet planted and our knees going out over our toes. Okay, so if we're going to do this, We're going to start here close to the box, and we're just going to do some touch-and-go squats. If these are looking good, feeling good, we can lower, take away a pad. Okay, again, keeping that torso upright, core engaged. Those feel great. We're gonna go even lower. So now we're at about 14 inches. Okay, getting past 90, keeping the core tight, feet flat. And then we are working all the way down to the box, which is going to be past 90 degrees for most people. Touch and go. Again, keeping that chest upright so that we're not leaning forwards here and working through that squat progression.