Box Box squats are a great variation of squats. Compared with traditional squat movements, box squats can help you learn squat movements better.
Box squats have One advantage is that it teaches you how to correctly activate the hip joints during squats, making it easier for you to use the power of your hips to squat and stand up, because you won't worry about your whole body falling backwards if your center of gravity shifts backwards. Attention will naturally be directed to the buttocks.
Box squats ensure that every squat is below level, allowing you to learn good squat techniques. Once you place a box below knee height behind you, every squat will be below horizontal. The box squat works by allowing the lifter to sit fully back instead of just down on the descent (training hip flexion), and by removing speed at the bottom (training force at the difficult point). Perfect squat technique.
However, it is not easy to perform box squats correctly. If you are a little careless, you will make mistakes. Not only will you not achieve the desired effect, but it will easily get worse and worse, and you will be seriously injured. !
Today I will introduce to you two common mistakes when performing box squats!
Mistake 1: The center is forward and the knee joint is unstable!
This is a common mistake. The bottom of the movement is squatted upward. When doing this, many people will push their knees forward (as shown in the picture below)
This will cause your knee joint to bear too much load, move the center forward, and reduce the participation of the hip (gluteal muscle)!
All you need to do is keep your knees stable at all times, open them outwards toward your toes, and lift your hips upward when starting Extend your knees and stand straight! (Picture above)
Mistake 2: Sit upright!
Many people will straighten their bodies when sitting down on a box, (as shown below)
Moving the center back and forth in this way will bring unnecessary torque, especially without good skills, it is easy to increase the pressure on the joints (spine)
Just like a traditional squat! In fact, you don't need to pay too much attention to the box. Don't think that you have to straighten your body when doing it. Always maintain a normal squat torso angle with your butt touching the box. Sit firmly and stay for a while, keeping your whole body tight and not relaxed, and then extend your hips and knees. Stand up