Since its introduction quite a few years ago, it appears that the box squat is now considered a staple exercise in many gyms. Some trainers even believe that the box squat is more effective than the standard back — barbell — squat.
However, is the box squat equally or more effective than the standard barbell squat? The answer is no and for very good reasons. It does not duplicate the standard squat, it has a greater potential for injury, and it does not produce the same effects as the standard squat.
Let’s examine each one of these to better understand why the box squat is not that effective. In regard to duplicating the standard squat, it comes close, but because of the change as the performer touches down on the box it changes technique.
To see this you have to look closely at the performer as he or she does the box squat. As touchdown occurs, some individuals actually sit and relax momentarily before rising up. At this point you will see a rounding of the back. In addition, in order to stand up, the performer leans forward to get weight in front of the box before they can begin the ascent.
Thus, there is a greater potential for injury due to the changes in spinal posture as contact is made with the box and before rising up. If heavy weights are being used, as rounding of the back and forward lean occur, they can place excessive stress on the discs and easily cause injury.
In regard to the effects received from doing the box squat, note that the performer does not have to be as conscious of how deep he is going in the squat nor how it feels to change directions from the down phase to the up phase. To a good extent, the bottom position in the squat is the most important part of this exercise. By using a box to stop downward motion, you negate and change this most important part of the exercise.
If you still feel you want to do the box squat, then you should be careful that you experience no change at all in spinal posture nor in how the exercise is done in comparison to the standard barbell squat. The only reason for the box should be for you to sense when it is approaching so that you know when it is time to change from the down phase to the up phase.
For more information on the squat, see Kinesiology of Exercise.