Skip to content
Gymie
Get the app

How to do the Box Squat

The Box Squat is a compound dumbbells exercise that mainly works your quads and glutes, with help from your hamstrings. Focus on three things: sit back until you touch the bench; stay tight, do not relax; stand by driving hips forward.

QuadsGlutesHamstringsDumbbells

Setup

  1. 1Stand in front of a bench
  2. 2One dumbbell at chest

Three cues

  1. 1Sit back until you touch the bench
  2. 2Stay tight, do not relax
  3. 3Stand by driving hips forward

Most common mistake

Dropping onto the bench

Touch it lightly

In Hindi · हिन्दी में

  1. 1बेंच छूने तक पीछे बैठें
  2. 2टाइट रहें, ढीले न पड़ें
  3. 3कूल्हे आगे धकेलकर खड़े हों

आम गलती: बेंच पर गिर पड़ें तो, हल्के से छुएँ

Alternatives to the Box Squat

Same movement, different equipment — for when the machine is taken or something doesn’t feel right.

Hear these cues between sets.

Gymie tells you the weight for your next Box Squat set and says the cue that matters — in English or हिन्दी.

Get early access

General guidance, not medical advice. Stop if you feel sharp pain and see a professional.