Box Squat + Lower Body Durability Workout
Workout Structure
Focus: Strength, stability, and bulletproofing the knees and posterior chain
Style: 4 rounds for accessory circuits
Rest: 60–90 sec between movements
Warm-Up
Jump Rope – 100 reps
Hip Airplanes – 5 reps per leg
Wall-Supported Tibialis Raises – 15 reps
Mini Band Monster Walks – 10 steps forward/backward
Bodyweight Lateral Step-Downs – 5 reps per side
Mobility Drills:
Kneeling Hip Rotations – 10 reps per side
Deep Squat Holds – 30 sec with arm reach forward
Banded Hip Openers – 10 reps per leg
Primary Lift: Box Squats
Sets: 4
Reps: 6–8
Tempo: 3-sec negative, pause, controlled ascent
Note: Focus on knees tracking forward and staying braced
Accessory
Superset A (4 Rounds)
Backward Sled Drag – 25 yards
Forward Sled Push – 25 yards
Moderate to heavy load
Focus on strong drive and upright posture
Superset B (4 Rounds)
Lateral Step-Downs – 8–10 reps per leg
Weighted Step-Ups (Moderate Height) – 8 reps per leg
Superset C (3 Rounds)
Single-Leg RDLs – 8 reps per side (use dumbbell, kettlebell, or landmine)
Nordic Curls (Assisted if needed) – 6–8 slow controlled reps
Optional Finisher
Tibialis Raises (Wall-Supported) – 20 reps
Bent-Knee Calf Raises (Wall-Supported) – 15 reps
Deep Squat Hold – 1 min