One of my favorite exercises for first time squatters is the Box Squat.  The Box Squat reinforces a good hip dominant squatting pattern which is what most newbies in the gym need to learn.  If you’re uncomfortable with other styles of squats, give box squatting a try.  The box works almost as training wheels until you’re comfortable squatting without support.

Note: I tend to use the box squat for beginners, but that does not limit this exercise to just the newbies.  Many elite power lifters rely on this movement to help improve their lifts.

Primary muscles worked.

• Quadriceps
• Glutes

Stabilizers

• Abdominals
• Obliques
• Hip Flexors
• Spinal Errectors

Tips:

1.  Keep the weight towards your heels as you sit your hips back and towards the bench.

2.  Drive through your heels straight up and out of the seated position, do not drag your hips on the bench.

3.  Do not unload your legs once you’re in the seated position.  Keep your legs tense and tight.

4.  As with all squatting movements, be sure to squeeze your glutes (buttocks) at the top of the movement.