Tip: The Touch-and-Go Box Squat

Unlike the regular box squat, this variation has you tapping the box with your glutes, but not sitting, keeping the hip extensors engaged.

This isn't the box squat popularized by Louie Simmons of Westside Barbell fame. The Westside box squat has you sitting down with your entire bodyweight on the box and actually disengaging the hip extensors briefly before ascending back to a standing position. That particular variant seems effective for IPF geared powerlifters, but is much less preferable for everyone else.

Instead, what I'm advocating here is sitting down to a box – touching it with your glutes but not placing any of your bodyweight onto it. This has several benefits:

  1. It teaches you to sit BACK, not down.
  2. It gives you a target (the box).
  3. It ensures depth consistency.
  4. It teaches you upright, quad-dominant posture.
Charles Staley is an accomplished strength coach who specializes in helping older athletes reclaim their physicality and vitality. At age 56, Charles is leaner than ever, injury free, and in his lifetime best shape. His PRs include a 400-pound squat, 510-pound deadlift, and a 17 chin-up max. Follow Charles Staley on Facebook