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Exercise lesson

Box squat

Use the short approved-video slot when it is published. Until then, follow the written form cues, voiceover script, and level adjustment below.

Lesson 01 · Beginner

Box squat

Sit to a stable target, stand with control, and own a comfortable range.

Form cues

  • Set feet just outside hip width.
  • Reach hips back to the box or bench.
  • Press the floor away as you stand.

Common mistakes

  • Dropping quickly onto the target.
  • Letting knees collapse inward.
  • Chasing depth before control.

Beginner adjustment

Regression: use a higher chair and lightly hold a wall or rail. Progression: lower the target or add a light goblet hold.

Captions included with approved video
Transcript preview

A full time-coded transcript will publish with the approved demonstration video. Until then, use the written form cues and adjustment above.

Voiceover cues
  1. Set your stance, then find a tall, comfortable posture.
  2. Reach your hips back with control until you meet the target.
  3. Push the floor away and stand tall without rushing.
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