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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.

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  • 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
    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
    Apr 30, 2013 at 17:39
  • Could you incorporate that schedule into your question?
    – Dave Liepmann
    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
    Apr 30, 2013 at 19:26

2 Answers 2

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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.

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  • 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
    Jul 12, 2013 at 1:10
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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.

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