Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Quads

Box Squat

BarbellCompoundTakes some practice
Front
Back
Primary Secondary

Works

Glutes, Quads

Also hamstrings

You need

Barbell, Squat rack, Plyo box

How to do itPictures · 3 steps
1Start
2Bottom
Main musclesAlso working
  1. 1Box at or just below parallel
  2. 2Sit back, touch the box, stay tight
  3. 3Drive up without rocking

Most common mistake

Relaxing and plopping down onto the box.

Watch a demo

Good for

  • Easy to keep adding weight
B
For glutes
#20 of 29
See the full list →
Research
65
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 65
Target tensionGood
Loaded stretchGood
ProgressionExcellent
Low costStrong

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

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280