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Gym workouts

Box squat workout: barbell box squats, Romanian deadlifts, step-ups and core

A box behind you makes every squat the same depth and takes the bounce out of the bottom. This session warms up your hips and ankles, works up to barbell box squats at the depth you choose, then adds a hinge, a single-leg move and two trunk exercises. New to the barbell? Do goblet squats to the box instead. We found no trial of a box squat workout, so the doses are our starting points, taken from our squat guides, the move pages and our other workouts.

45 minIntermediate9 movesA wall · A dumbbell · A bench or box · A barbell · A stepGlutes · Hip flexors · Quads · Hamstrings · Abs
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Standing hip CARs3 slow circles each way, each leg
    Beginner · Glutes, Hip flexors, Hip abductors · 3D demoThe move page's dose. Hold the rack for balanceEasier: Hip circles on all foursHarder: 90/90 hip lift-off
  2. Knee-to-wall ankle rock10 slow rocks each side
    Beginner · 3D demoThe move page's dose. Keep your heel down
  3. Dumbbell squat to a bench1 set of 8, light
    Intermediate · Quads, Glutes, Hamstrings · 3D demoA practice set to the box you'll squat to (editorial): touch it, don't sitEasier: Bodyweight squatHarder: Back squat with bands

Box squat

Rest 2 to 3 min; 3 to 5 min once sets of 5 feel heavy

  1. Barbell box squat2 or 3 lighter sets, then 3 sets of 3 to 5
    Intermediate · Quads, Glutes, Hamstrings · 3D demoBox at your target depth, safety bars just below it. Sit briefly without relaxing, then drive up; stop 2 or 3 reps short (the editorial starting point of our guide to increasing your squat). New to the barbell? Goblet squats to the box instead, 3 or 4 sets of 8 to 12, as our squat guide startsEasier: Bodyweight squatHarder: Box squat with bands

Hinge

Rest 2 min

  1. Dumbbell Romanian deadlift3 sets of 8 to 12
    Intermediate · Hamstrings, Glutes, Back · 3D demoAs our full-body gym workout. Lower to about knee height with a long back; stop 2 or 3 reps shortEasier: Hip-hinge practiceHarder: Single-leg Romanian deadlift

Single leg

Rest 60 to 90 s

  1. Step-up2 to 3 sets of 8 to 10 each side
    Beginner · Glutes, Quads, Hamstrings · 3D demoAs our lower body workout at home. Hold dumbbells once it's easyEasier: Low step-upHarder: Dumbbell step-up

Trunk

  1. Dead bug2 sets of 5 to 8 each side
    Beginner · Abs, Hip flexors · 3D demoAs our squat strength workout. Breathe out as you reachEasier: Dead bug heel tapsHarder: Forearm plank
  2. Side plank2 × 20 to 40 s each side
    Intermediate · Abs, Hip abductors, Shoulders · 3D demoAs our powerlifting workout for beginners. Knees down if you need toEasier: Knee side plankHarder: Side plank with leg lift

Cool-down (optional)

  1. Deep squat hold60 s
    Intermediate · Quads, Glutes, Adductors · 3D demoAs our squat strength workout. Hold a supportEasier: Goddess pose (Utkata Konasana)Harder: Cossack squat

Tips

  • Set the box so your thighs are about level when you sit, or at the depth you want to train, against the back of the rack so it can't slide, and set the safety bars just below the box.
  • Touch the box, or sit for a second with your trunk braced. Never drop onto it, bounce off it or rock to get up.
  • In your first two weeks, stop every set with 3 or 4 reps to spare; after that, 2 or 3, as our plans advise.
  • Add about 2.5 kg a session to the box squat while every rep looks the same, as our squat guide does. For the other moves, add reps up to the top of the range, then weight.
  • Knees: pain of 0 to 2 out of 10 is fine, and up to 5 is acceptable if it's back to its usual level by the next morning; if it isn't, use a higher box next time. A pinch at the front of the hip: set the box just above it, as our hip pain when squatting guide says.
  • Back: discomfort up to about 5 out of 10 is acceptable if it settles within an hour and is no worse the next morning. Numbness around the genitals or bottom, new bladder or bowel trouble, or symptoms in both legs: call 999.
  • Breathe in and brace before each squat and breathe out near the top. With high blood pressure, heart disease, glaucoma or diabetic eye disease, a hernia, recent surgery or in pregnancy, breathe out through the effort, keep the weights moderate and get advice first, as our breathing guide says.
  • Experienced lifters training for power can swap the box squat block for speed box squats: 6 to 8 sets of 2 or 3, each as fast as you can, at 30 to 70% of your best and no more than 24 reps in all (its move page's dose), resting fully between sets.
  • Once or twice a week. If you squat twice a week, keep one heavy free squat day and use this as the other (our suggestion; our squat strength workout rotates box squats in every 4 to 6 weeks).
  • Stop for chest pain or pressure, dizziness, unusual breathlessness or a racing or irregular heartbeat, and get medical help.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

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Questions people ask

How long does the box squat workout: barbell box squats, romanian deadlifts, step-ups and core take?

About 45 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall, A dumbbell, A bench or box, A barbell, A step. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 8 of its 9 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.