Bodyweight

West Side Bodyweight Box Squat

The West Side Bodyweight Box Squat focuses on strengthening lower body, especially thighs and glutes. It improves stability, power, and technique, making it excellent for beginners or those recovering from injury.
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West Side Bodyweight Box Squat instructions
Step-by-step instructions
1
Stand in front of a box or bench tall enough that your thighs are parallel with the ground when you sit.
2
Spread your feet shoulder-width apart, with your toes pointed slightly outwards.
3
Bend your knees and lower your body into a squat. Make sure your butt touches the box or bench, but don't sit down or rest on it.
4
Push your body back up through your heels to the starting position, straightening your legs and squeezing your glutes.
5
Repeat for the recommended number of reps. Be careful not to allow your knees to collapse inward during the movement.
Stand in front of a box or bench tall enough that your thighs are parallel with the ground when you sit.
Spread your feet shoulder-width apart, with your toes pointed slightly outwards.
Bend your knees and lower your body into a squat. Make sure your butt touches the box or bench, but don't sit down or rest on it.
Push your body back up through your heels to the starting position, straightening your legs and squeezing your glutes.
Repeat for the recommended number of reps. Be careful not to allow your knees to collapse inward during the movement.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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