Boksknebøy

Boksknebøy, also known as box squats, is a strength training exercise that involves squatting down until your glutes make contact with a weightlifting box or bench, and then standing back up. This variation of the traditional squat is designed to help improve squatting form, build leg strength, and enhance explosiveness. The height of the box can be adjusted to target different muscle groups and training goals, with lower boxes often used for increasing power and higher boxes for improving range of motion and muscular endurance.

The primary benefit of the boksknebøy is its ability to teach proper squatting mechanics. By forcing the lifter to sit back and control the descent to a predetermined depth, it can help prevent common form errors such as knees caving inward or the torso leaning too far forward. This controlled eccentric phase, followed by a powerful concentric drive from a dead stop on the box, can also be highly effective in building strength and power in the glutes, hamstrings, and quadriceps. Furthermore, it can reduce stress on the knees compared to a full-depth free squat, making it a suitable option for individuals with certain joint limitations or those in rehabilitation. The exercise can be performed with bodyweight or with added resistance, such as barbells or dumbbells.