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  • Gluteus maximus
  • Bodyweight
  • Beginner

Box squat to bench

The box squat to bench works your quads and glutes, with your inner thighs helping. Start with 2 to 3 sets of 8 to 12 reps, stopping with about 3 reps in reserve. To build muscle, do 2 to 4 sets of 12 to 20 reps.

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Video on the way

We film every move with real women. Until then, follow the steps and the 3 tips.

  1. Tip 1Tap the bench lightly
  2. Tip 2Hips back
  3. Tip 3Push the floor to stand

Where you should feel it

In the front of your thighs and your glutes, on both legs. Your inner thighs help. If your lower back tires, you are relaxing on the bench: keep your abs braced as you touch down.

Main muscles
Vastus lateralis, vastus medialis, and gluteus maximus
Also working
Rectus femoris, adductor magnus, and adductors

How to do it

  1. Stand with your back to a sturdy bench, one step away from it, feet slightly wider than your hips.

  2. Reach your arms forward and lower by sending your hips back, knees in line with your feet.

  3. Touch your glutes lightly to the bench without dropping your weight or relaxing into the seat.

  4. Push the floor with your whole foot and stand up tall, squeezing your glutes at the top.

Common mistakes

  • Mistake

    Plopping onto the bench and losing tension in your torso.

    How to fix it

    Lower slowly and touch down lightly, as if the bench were fragile.

  • Mistake

    Rocking your torso forward to get up.

    How to fix it

    Reach your arms forward, brace your abs and push the floor to stand. If you need momentum, use a higher bench.

  • Mistake

    Knees caving in as you stand up.

    How to fix it

    Push your knees out, in line with your feet, from start to finish.

Sets and reps for your goal

GoalSetsRepsReps in reserveRest
Getting started2 to 38 to 12360 to 120 s
Muscle and definition2 to 412 to 201 to 345 to 90 s

Reps in reserve: how many more reps you could still do with good form when you end the set.

Variations

Same movement, other equipment

  • Goblet box squat

    One dumbbell held upright at your chest, like a goblet squat, touching the bench on every rep.

  • Smith machine

    A bench under the Smith bar sets your depth while the bar runs on its track.

At home or with more support

  • At home: chair sit-to-stand

    Use a sturdy chair pushed against a wall. Cross your arms over your chest or hug a weighted backpack.

  • Prefer more stability? Higher box with hand support

    Prefer more stability? Use a higher box and hold a rack upright with your hands. The range is shorter and balance is easier.

Taken? Swap it for one of these

They work the same main muscle.

Keep exploring

Sources

  • Sets and reps

    Currier BS, D'Souza AC, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. 2026;58(4):851-872.

    Full textPubMedDOI

  • Technique

    Kubo K, Ikebukuro T, et al. Effects of squat training with different depths on lower limb muscle volumes. Eur J Appl Physiol. 2019;119(9):1933-1942.

    PubMedDOI

  • Muscles worked

    Neto WK, Soares EG, et al. Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review. J Sports Sci Med. 2020;19(1):195-203.

    Full textPubMed

  • Variations

    Haugen ME, Vårvik FT, et al. Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance - a systematic review and meta-analysis. BMC Sports Sci Med Rehabil. 2023;15(1):103.

    Full textPubMedDOI

Review

Draft. This guide is waiting for review by a certified strength and conditioning professional.

Updated October 31, 2026