BOX SQUATS FOR GLUTES!

BOX SQUATS FOR GLUTES!

I get asked about box squats for hypertrophy at times so I'll use this post to demonstrate how to use a box squat for it, and what not to do.

Box squats are best used for a more glute biased squat.  The reason being is because glutes don't need DEEPER squats, they need squats at the proper depth to keep the tension on them.
It's become mantra in the lifting world to say "ass to grass is best" but that needs context.  And for the sake of a glute biased squat, it's actually about parallel in terms of squat depth.
Any deeper than that will become more adductor dominant due to the adductor magnus gaining leverage to extend the hip.
So find a box height wise that your glutes will touch when you're about parallel, and then use that to find your proper glute squat depth.

What you don't want to do is sit back like is commonly done on box squats, and unload both the quads and glutes and take away the stretch reflex from the glutes, since they do benefit from stretch mediated hypertrophy.

Instead, use the box to gauge your depth, “tap” it and come back up!

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