The BodyKore Squat Box is the perfect tool for changing up your leg-day routine. Designed for stability, comfort, and performance, the Squat Box can help you master essential movements while pushing your limits. Keep scrolling for a killer lower-body workout routine that combines exercises using the Squat Box with complementary bodyweight or equipment-free movements for a well-rounded, muscle-sculpting sweat session.
Warm-Up (5-10 minutes)
Get your blood flowing and muscles prepped with light cardio or dynamic stretches like leg swings, bodyweight squats, and walking lunges.
Lower Body Workout Routine
1. Box Squats
A classic move with the Squat Box that builds strength in your quads, hamstrings and glutes while improving squat depth and form.
How to do it:
Hook the end of the squat belt to a weight-stack pulley, then stand on top of the Squat Box. Keeping your weight on your heels, bend down into a squat as though you were sitting on a chair. Get down to a 90-degree angle, then drive through your heels to return to starting position.
Reps & Sets: 4 sets of 10-12 reps
Pro Tip: Aim for at least parallel (thighs in line with the floor), but go deeper if flexibility allows and your form stays solid.
2. Bulgarian Split Squats
This single-leg movement targets your glutes, hamstrings, and quads for strength and balance. The Squat Box serves as the perfect platform for your rear foot.
How to do it:
Place one foot on the Squat Box behind you. Lower your body until your front knee is at a 90-degree angle. Push through your front foot to rise.
Reps & Sets: 3 sets of 10-12 reps per leg
Pro Tip: Keep your torso upright and core tight for stability.
3. Step-Ups with Knee Drive
A dynamic exercise that improves balance and explosiveness, targeting your quads, glutes, and calves.
How to do it:
Step one foot onto the Squat Box, then drive your opposite knee up towards your chest. Step back down and repeat.
Reps & Sets: 3 sets of 12 reps per leg
Pro Tip: Add weight for extra resistance or perform at a faster pace for a cardio boost.
4. Romanian Deadlifts (RDLs)
Balance your routine with an exercise to strengthen your hamstrings and glutes. This can be done using the Squat Box with a straight bar connected to the pulley system.
How to do it:
Holding the straight bar in your hands, hinge at the hips, keeping your back flat and a slight bend in your knees. Lower your torso until you feel a stretch in your hamstrings, then return to standing.
Reps & Sets: 4 sets of 8-10 reps
Pro Tip: Avoid rounding your back by keeping your chest up and shoulders pulled back. A slight upward gaze can help.
5. Glute Bridges – Bodyweight
A perfect way to finish your lower body workout, this movement isolates your glutes while giving your lower back a gentle stretch.
How to do it:
Lie flat on your back with your feet on the Squat Box and knees bent. Push through your heels to lift your hips, squeezing your glutes at the top. Lower with control.
Reps & Sets: 3 sets of 12-15 reps
Pro Tip: Hold the top position for a count of three or add a resistance band around your thighs for extra burn.
Cool Down (5-10 minutes)
End your session with static stretches targeting your quads, hamstrings, calves, and hip flexors to improve flexibility and recovery.
Why Use the BodyKore Squat Box?
The BodyKore Squat Box is an incredibly versatile tool that enhances lower-body workouts by providing stability and a consistent range of motion. It’s great for athletes of all levels, whether you’re perfecting your form or leveling up with weighted variations. Plus, its compact design makes it a great addition to home gyms or small spaces.
Start incorporating these moves into your routine for a powerhouse lower body that’s ready to conquer any fitness goal. Ready to get started? Shop the BodyKore Squat Box today and take the first step toward your strongest self!
