Don’t Let Your Knees Pay the Price
How to get more from your Box Squats without wrecking your body.
Box Squats are a great tool to build power, fix squat technique, and overload the posterior chain. But done wrong, they can cause real problems—especially in your knees.
Here’s the big issue:
When lifters explode off the box, they often let their knees shift forward. That puts pressure on the quads and knees—exactly where you don’t want it coming off the box.
This usually happens when:
➙ You’re weak in the hips, glutes, or hamstrings
➙ You’re new to the movement
➙ You’re using bands (and the tension throws you off)
What you want instead:
➙ Vertical shins (or as close to vertical as possible)
➙ Hips and hamstrings doing the work out of the hole
➙ Quads can take over later in the lift—not at the start
To make it happen:
➙ Spread the floor with your feet
➙ Keep lateral tension the whole time
➙ Drive your hips off the box—not your knees
Box squats are simple, but they’re not easy. Fix the form now, save your knees later.
