The box squats are of the most popular workouts at the gym. Most athletes and powerlifters spend hours trying to excel in this exercise for its innumerable benefits. Not only is this exercise potential for body strength, but it improves the glute muscles in various ways. Let’s find out all about this workout and how we can perform it for the best results!
Benefits of box squats
There are several benefits that one can acquire by practising box squats each day. For the benefits of box squats, one must cater to the required instructions to perform the exercise. This is vital to avoid any complications and injuries that can occur otherwise.
- Best for hamstrings and glutes
A box squat requires you to reach your hip back towards the box that compels you to sit further back. Due to this reason, box squats help in improving hamstrings and glutes in various ways. Box squats are also helpful in targeting the hips for a more active workout session. Once you begin to perform the steps correctly for the exercise, you will start to see results in no time. This is thus one of the best benefits of box squats.
- Ultimate lower body workout
Since box squats focus on the glute muscles, calves, hamstrings and quads directly, it fosters the exercise of your entire lower body. This is the reason why people who practise this workout have a well-toned lower body to boast about. This workout also helps build well-toned bodies that do not get exhausted conveniently. Thus, for athletes, it acts as a massive advantage.
- Best to prevent injuries
This workout is also incredible at avoiding severe injuries and remain graceful even while we age. Since these squats are a functional exercise, the consistent practice can keep showing results even after we grow old. Thus, once you are 80, you won’t feel an ache while you need to bend in the toilet. Isn’t this one of the best benefits of box squats?
- Instant results that last long
Practising box squats regularly can help bring quick results that can provide numerous benefits at once. Unlike other exercises that demand hardcore performing only to get minimal results after months of hard work, box squats bring speed results. Thus, athletes practice this workout to gain long-lasting effects and fast results.
How to perform a single-leg box squats?
Sculpting the legs and glute muscles is vital to work for all athletes. Without a well-toned body, athletes will not be able to ace at their job. This is when a single-leg box squat comes into action.
This workout is a very efficient means of benefiting the hamstrings, glutes, calves and even the core. Since you do not need any additional equipment for this workout, you can practice it wherever you want. This exercise is also beneficial for eradicating any imbalances in the limbs. All you need to do is follow the instructions carefully to excel in this workout.
How to do it-
Grab a box or a chair. Ensure that the object you are sitting on is not too low, as this can act as a barrier in your workout. A 40cm box is ideal for the exercise. This is vital as it will allow you to squat deep so that your hamstrings and calves can be worked out without any hindrance.
Stand with your feet shoulder-width apart. Your toes should be pointing outwards. Remember to keep your back straight. Lift one foot off from the ground. Now, lower your entire body except your glutes. The glutes should rest on the box for one or two seconds. Now, squeeze the glutes and return to your start position. Perform the single-leg box squat regularly in 8 to 10 reps.
Box squats VS regular squats
There are many differences between box squat vs regular squats. Let us check them out!
A regular squat is one that any beginner can attempt without much hindrance. This is the basic level squat that helps train the muscles and gain strength. This workout is used at the gym for competitive performance. However, a box squat is different from it. It is a squat variation that is created to increase the general squat strength. Box squats are also potential for boosting posterior chain engagement.
How to perform Goblet Box Squats
The goblet box squats mainly focus on working out the glute muscles. If you follow the instructions carefully, you can perform this exercise without any hindrance in no time. It would be best if you practised it regularly so that you can gain instant results. A dumbbell or a barbell is all you need to perform the workout. The good news is that this workout is suitable for beginners as well. Perform these 2 to 3 times in 6 to 12 reps.
How to do it-
For those who have an average height, you must select a box size between 12 to 16 inches for a suitable workout. If the box is too low, you might not be able to perform this exercise comfortably. For the best effect, beginners can use a dumbbell that they are comfortable using. Make sure the load is not too heavy to hold. Stand straight and grasp a kettlebell against your chest. Bend into a squat position and make sure your glutes touch the box. Practice the goblet box squats regularly for the best results.
Related Article- Dumbbell Squats
Frequently Asked Questions
Both the squats are equally good in their respective fields. It depends on your requirement which one you should choose. Thus, pick accordingly.
Yes. These exercises are helpful but make sure to follow the instructions to avoid any complications.
Box squats are the ultimate way to make your leg and muscle workout reach the next level. Do not forget to follow the instructions while you perform the exercises. You can also seek expert help in case of emergencies.