Safety Notes

• Always perform this exercise inside a power rack with safety pins set appropriately.
• Ensure the box or bench is completely stable and will not tip or slide.
• Maintain a neutral spine; rounding the lower back under load can cause injury.

Spotting

Not recommended; use safety pins set just below the height of the box to catch the weight if needed.

Common Mistakes

• Slamming onto the box instead of controlled descent.
• Relaxing the core or lower back tension while seated.
• Allowing knees to cave inward during the ascent.
• Shifting weight onto the toes on the descent.

• Acute knee or hip joint pain.
• Severe lower back issues or disc herniation.

• Adequate ankle dorsiflexion is beneficial but less critical than standard squats.

Build Up First

• Competency performing a standard barbell squat.
• Strong core bracing technique.
• Ability to maintain spinal rigidity under load.