Exercises / Squat (knee dominant)
Box squat
Squat (knee dominant) Bodyweight Complexity 1/5
Working position
Setup
Set a box or bench so the hips finish slightly above the knees. Feet about shoulder width, toes turned slightly out.
Execution
Sit back until the glutes touch the box, pause without relaxing, then stand tall.
Coaching cues
- Sit back, not straight down
- Knees track over the middle toes
- Stand up through the whole foot
Common fault
Knees collapse inward on the way up
Fix: Cue 'push the knees out'; if it persists, raise the box or reduce depth.
Muscles trained
Primary: Gluteus maximus (glutes)Rectus femoris (quad)
Secondary: Erector spinae (spinal erectors)Biceps femoris (hamstring)
Regression and progression
Easier: This is the entry-level variation.
Harder: Goblet squat
Rule
Never advance complexity and load in the same week. When the variation gets harder, the load comes down.