Box Squat.

Make every rep count.

1. 01

   Set the bar just below shoulder height and place the safety pins just above knee level. Put a sturdy box/bench 2–3 feet behind you, with a height that has you squatting to just above parallel.

2. 02

   Grip the bar with your pinkies on the smooth ring. Duck under and rest it across the top of your rear delts (high on the back)—not on your neck.

3. 03

   Unrack, take 2–3 controlled steps back, and set your stance about shoulder-width (toes slightly out if needed).

4. 04

   Take a big breath into your belly, brace your abs, and keep your elbows in line with your torso.

5. 05

   Start the descent by sending your hips back while bending your knees, keeping your chest up and weight balanced over mid-foot.

6. 06

   Sit back until your glutes lightly touch the box—don’t crash down or relax completely.

7. 07

   The moment you touch, reverse direction: stay braced and drive your feet through the floor to stand.

8. 08

   Finish tall with hips and knees fully extended, then exhale at the top and reset for the next rep.