I'm usually free squatting (8x) and leg pressing (4x)

For a change, and also to see whether I can improve 1-my hip flexors and 2- the bottom part of my squat, I want to include 4x box squatting, (with wide stance, if you wondered) instead of 4x regular squat, having at the end 4x of each method.

Should I do the 4x standard squat first or 4x box squatting first?

I would tend to fatigue my hips first to later emphasise the quads by starting with the box squat, but I'm not so sure.

What do you think? Thank you.

PS: my current workout plan is a 4days per week routine:

  • D1: shoulder back [push press, chinups ...]
  • D2: glutes quads calves [squat, press ...]
  • D3: chest biceps [bench press, curls ...]
  • D4: hamstrings triceps [deadlift, dips ...]

I can't really do more.

  • Not quite sure what the rest of your week looks like, but I would do the following: normal squat day 1 + day 2, then box squat day 3. In fact, I would dedicate the entire day 3 to explosive or power movements.
    – Moses
    Commented Apr 30, 2013 at 17:22
  • yeah, I'm basically running a 4days split routine: d1 push press + back; d2: quads glutes and calves; d3: chest and biceps; d4: deadlift and triceps; I don't have time for a fifth day, but that'd be great...
    – Sebas
    Commented Apr 30, 2013 at 17:39
  • Could you incorporate that schedule into your question? Commented Apr 30, 2013 at 19:18
  • So, I just finished quads day, starting by the box is really cool because you have all the explosivity you need to focus on the hips. I don't think I could do so starting by standard squat. Waiting for more opinions.
    – Sebas
    Commented Apr 30, 2013 at 19:26

2 Answers 2


When you say "standard squats" are you implying ATG (ass to grass)? Full range of motion is important in all lifts. Box squats are a great way to make sure you're going to depth. Don't do "standard" AND box, just do box squats to make sure you're getting parallel.

  • my "standard squats" are athletics - low bar positionned. It means the stance of my leg and the bar don't allow me to touch the ground, but I go as deep as my hamstrings can.
    – Sebas
    Commented Jul 12, 2013 at 1:10

Well here is a little feedback: I did that for 4 weeks, and realised I took no interest from it because my posterior chain was already my strong point

I'm using a different approach now, doing 4x athletic squats + 4x front squats, and my quadriceps have much better sensations (not mentionning the fact that my back really LOVES the front squat!)

Cheers, S.

Your Answer

By clicking “Post Your Answer”, you agree to our terms of service and acknowledge you have read our privacy policy.

Not the answer you're looking for? Browse other questions tagged or ask your own question.