Technical Correction: Two Common Mistakes in Box Squats

Box squat is a great squat variation. Compared with traditional squat movements, box squats can help you learn squat movements better.

　　Box squat has an advantage that it teaches you how to correctly start the hip joint in squats, making it easier for you to use the strength of your hips to squat and stand up, because you won’t worry about moving the center of gravity backwards and turning the whole person overturning, and your attention will naturally focus on your hips.

　　Box squats can ensure that every squat is below level, and you can learn good squat techniques. Once you put it below The knee-height box is behind, and every step you squat will be lower than the level. The box squat is trained by allowing the trainer to sit back completely when he descends instead of just sitting down (training hip flexion movement), and removing the speed (training the force at difficult points) at the bottom.

　　But it is not easy to perform box squat correctly. If you are negligent, you will make mistakes. Not only will you not achieve the expected effect, but it will easily get worse and worse. There is also a risk of injury!

　Today I will introduce two box squats to you. Common errors in squatting!

　　Error 1: The center is forward, the knee joint is unstable!

　　This is a common error. When the bottom of the movement is squatting upward, many people will push the knees toward the previous action (as shown in the figure below)

　　This will cause your knee joint to bear too much load, move the center forward, and the participation of the hip (glutes) is reduced!

　　What you need to do is to always keep the knee joint stable, open it outwards towards the toes, and stand straight with the hip upwards when starting up! (above)

　　Error 2: Sit upright! 　　Many people will straighten their bodies when they sit down on the box (as shown below).

　　This way, moving the center back and forth will bring unnecessary torque, especially without good skills, which can easily increase joint pressure (spine)

　　Like traditional squats! In fact, you don’t need to care too much about the box. Don’t think that you should straighten your body when you continue. Always maintain a normal squat torso angle. Touch the box with your butt, sit firmly and stay tightly and keep your whole body tight. Then stretch your hips and knees to stand up.