Box squat.mp4

A compound exercise that involves squatting onto a box or bench, commonly used to develop explosive power and proper squat form.

Key Benefits 主要好处

• Improves squat depth control 改善深蹲深度控制
• Develops explosive power 发展爆发力
• Strengthens posterior chain 强化后链肌群

Proper Form 正确动作要领

1. Position the box at appropriate height 将箱子放置在适当的高度
2. Stand with feet shoulder-width apart 双脚与肩同宽站立
3. Lower yourself onto the box with control 控制下蹲坐到箱子上
4. Pause briefly on the box 在箱子上短暂停顿
5. Drive through heels to stand up 通过脚跟发力站起

Common Mistakes 常见错误

• Dropping onto the box uncontrollably 失控地跌坐到箱子上
• Leaning too far forward 身体前倾过度
• Incorrect box height 箱子高度不当