Box Squat

Activated Muscles

Muscle Group	Muscles
Primary muscles	Quadriceps, Gluteus Maximus (Buttocks)
Secondary muscles	Hamstrings, Adductor Magnus, Calves (Gastrocnemius, Soleus)
Stabilizer muscles	Core (Abdominals, Obliques), Lower Back (Erector Spinae)
Grip muscles	None

Muscle Group

Muscles

Primary muscles

Quadriceps, Gluteus Maximus (Buttocks)

Secondary muscles

Hamstrings, Adductor Magnus, Calves (Gastrocnemius, Soleus)

Stabilizer muscles

Core (Abdominals, Obliques), Lower Back (Erector Spinae)

Grip muscles

None

Box Squat Average

Level
	69 kg (152 lbs)	38 kg (83 lbs)
	106 kg (233 lbs)	59 kg (130 lbs)
	153 kg (337 lbs)	87 kg (191 lbs)
	209 kg (460 lbs)	120 kg (264 lbs)
	270 kg (595 lbs)	156 kg (344 lbs)

Level

69 kg
(152 lbs)

38 kg
(83 lbs)

106 kg
(233 lbs)

59 kg
(130 lbs)

153 kg
(337 lbs)

87 kg
(191 lbs)

209 kg
(460 lbs)

120 kg
(264 lbs)

270 kg
(595 lbs)

156 kg
(344 lbs)

Note: These standards are based on average lifters and may vary depending on individual factors such as body weight, age. More datailed data below.

Box Squat Standards [kg]

By Bodyweight
By Age

Table by Male and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

BW
50	34	58	89	127	169
55	41	67	100	140	184
60	48	76	111	152	198
65	55	84	121	164	212
70	62	93	131	176	225
75	69	101	140	187	238
80	75	108	150	198	250
85	82	116	159	208	261
90	88	124	167	218	272
95	94	131	176	228	283
100	100	138	184	237	293
105	106	145	192	246	303
110	112	152	200	255	313
115	117	158	207	263	323
120	123	165	215	271	332
125	128	171	222	280	341
130	134	177	229	287	349
135	139	183	236	295	358
140	144	189	243	303	366

Table by Male and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Age
15	59	90	130	178	230
20	67	103	149	203	263
25	69	106	153	209	270
30	69	106	153	209	270
35	69	106	153	209	270
40	69	106	153	209	270
45	65	100	145	198	256
50	61	94	136	186	240
55	57	87	126	172	222
60	52	79	115	157	203
65	47	72	104	142	183
70	42	64	93	127	165
75	37	58	83	114	147
80	34	51	74	102	132
85	30	46	67	91	118
90	27	42	60	82	106

Table by Female and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

BW
40	25	43	66	94	125
45	28	47	71	99	132
50	31	50	75	105	138
55	34	54	79	109	143
60	36	57	83	114	148
65	39	60	86	118	153
70	41	63	90	122	158
75	43	65	93	126	162
80	45	68	96	130	166
85	47	70	99	133	170
90	49	73	102	136	174
95	51	75	105	139	177
100	53	77	107	142	180
105	55	79	110	145	184
110	56	81	112	148	187
115	58	83	114	151	190
120	60	85	117	153	193

Table by Female and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Age
15	32	50	74	102	133
20	37	58	84	117	152
25	38	59	87	120	156
30	38	59	87	120	156
35	38	59	87	120	156
40	38	59	87	120	156
45	36	56	82	113	148
50	34	53	77	107	139
55	31	49	71	99	128
60	28	44	65	90	117
65	26	40	59	81	106
70	23	36	53	73	95
75	21	32	47	65	85
80	18	29	42	58	76
85	16	26	38	52	68
90	15	23	34	47	61

Note: Dumbbell weights in the table are for one dumbbell, The barbell at the gym basically weighs 20 kg / 44 lbs.

About Table

Level	Description	Percentile
Beg.	Adopt correct form and continue with your workouts for over a month.	Bottom 5%
Nov.	Continue with your workouts consistently for over 6 months.	Top 80%
Int.	Continue with your workouts consistently for over 2 years.	Top 50%
Adv.	Continue with your workouts consistently for over 5 years.	Top 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Color

Description

Percentile

Beg.

Adopt correct form and continue with your workouts for over a month.

Bottom 5%

Nov.

Continue with your workouts consistently for over 6 months.

Top 80%

Int.

Continue with your workouts consistently for over 2 years.

Top 50%

Adv.

Continue with your workouts consistently for over 5 years.

Top 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Light	🔥 40-55 calories
Moderate	🔥 55-75 calories
Vigorous	🔥 75-95 calories
High-Intensity	🔥 95-115 calories

Intensity

Calories Burned

Light

🔥 40-55 calories

Moderate

🔥 55-75 calories

Vigorous

🔥 75-95 calories

High-Intensity

🔥 95-115 calories

Note: These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.

Intensity levels:

Light: Warm-up sets or recovery work
Moderate: Standard working sets
Vigorous: Heavy lifting or higher volume
High-Intensity: Maximum effort or AMRAP sets

Activated Muscles

Box Squat Average [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Box Squat Standards [kg]

Table by Male and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Table by Male and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Table by Female and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Table by Female and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

About Table

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW
50	34	58	89	127	169
55	41	67	100	140	184
60	48	76	111	152	198
65	55	84	121	164	212
70	62	93	131	176	225
75	69	101	140	187	238
80	75	108	150	198	250
85	82	116	159	208	261
90	88	124	167	218	272
95	94	131	176	228	283
100	100	138	184	237	293
105	106	145	192	246	303
110	112	152	200	255	313
115	117	158	207	263	323
120	123	165	215	271	332
125	128	171	222	280	341
130	134	177	229	287	349
135	139	183	236	295	358
140	144	189	243	303	366

Age
15	59	90	130	178	230
20	67	103	149	203	263
25	69	106	153	209	270
30	69	106	153	209	270
35	69	106	153	209	270
40	69	106	153	209	270
45	65	100	145	198	256
50	61	94	136	186	240
55	57	87	126	172	222
60	52	79	115	157	203
65	47	72	104	142	183
70	42	64	93	127	165
75	37	58	83	114	147
80	34	51	74	102	132
85	30	46	67	91	118
90	27	42	60	82	106

BW
40	25	43	66	94	125
45	28	47	71	99	132
50	31	50	75	105	138
55	34	54	79	109	143
60	36	57	83	114	148
65	39	60	86	118	153
70	41	63	90	122	158
75	43	65	93	126	162
80	45	68	96	130	166
85	47	70	99	133	170
90	49	73	102	136	174
95	51	75	105	139	177
100	53	77	107	142	180
105	55	79	110	145	184
110	56	81	112	148	187
115	58	83	114	151	190
120	60	85	117	153	193

Age
15	32	50	74	102	133
20	37	58	84	117	152
25	38	59	87	120	156
30	38	59	87	120	156
35	38	59	87	120	156
40	38	59	87	120	156
45	36	56	82	113	148
50	34	53	77	107	139
55	31	49	71	99	128
60	28	44	65	90	117
65	26	40	59	81	106
70	23	36	53	73	95
75	21	32	47	65	85
80	18	29	42	58	76
85	16	26	38	52	68
90	15	23	34	47	61

BW
50	34	58	89	127	169
55	41	67	100	140	184
60	48	76	111	152	198
65	55	84	121	164	212
70	62	93	131	176	225
75	69	101	140	187	238
80	75	108	150	198	250
85	82	116	159	208	261
90	88	124	167	218	272
95	94	131	176	228	283
100	100	138	184	237	293
105	106	145	192	246	303
110	112	152	200	255	313
115	117	158	207	263	323
120	123	165	215	271	332
125	128	171	222	280	341
130	134	177	229	287	349
135	139	183	236	295	358
140	144	189	243	303	366

Age
15	59	90	130	178	230
20	67	103	149	203	263
25	69	106	153	209	270
30	69	106	153	209	270
35	69	106	153	209	270
40	69	106	153	209	270
45	65	100	145	198	256
50	61	94	136	186	240
55	57	87	126	172	222
60	52	79	115	157	203
65	47	72	104	142	183
70	42	64	93	127	165
75	37	58	83	114	147
80	34	51	74	102	132
85	30	46	67	91	118
90	27	42	60	82	106

BW
40	25	43	66	94	125
45	28	47	71	99	132
50	31	50	75	105	138
55	34	54	79	109	143
60	36	57	83	114	148
65	39	60	86	118	153
70	41	63	90	122	158
75	43	65	93	126	162
80	45	68	96	130	166
85	47	70	99	133	170
90	49	73	102	136	174
95	51	75	105	139	177
100	53	77	107	142	180
105	55	79	110	145	184
110	56	81	112	148	187
115	58	83	114	151	190
120	60	85	117	153	193

Age
15	32	50	74	102	133
20	37	58	84	117	152
25	38	59	87	120	156
30	38	59	87	120	156
35	38	59	87	120	156
40	38	59	87	120	156
45	36	56	82	113	148
50	34	53	77	107	139
55	31	49	71	99	128
60	28	44	65	90	117
65	26	40	59	81	106
70	23	36	53	73	95
75	21	32	47	65	85
80	18	29	42	58	76
85	16	26	38	52	68
90	15	23	34	47	61

BW
50	34	58	89	127	169
55	41	67	100	140	184
60	48	76	111	152	198
65	55	84	121	164	212
70	62	93	131	176	225
75	69	101	140	187	238
80	75	108	150	198	250
85	82	116	159	208	261
90	88	124	167	218	272
95	94	131	176	228	283
100	100	138	184	237	293
105	106	145	192	246	303
110	112	152	200	255	313
115	117	158	207	263	323
120	123	165	215	271	332
125	128	171	222	280	341
130	134	177	229	287	349
135	139	183	236	295	358
140	144	189	243	303	366

Age
15	59	90	130	178	230
20	67	103	149	203	263
25	69	106	153	209	270
30	69	106	153	209	270
35	69	106	153	209	270
40	69	106	153	209	270
45	65	100	145	198	256
50	61	94	136	186	240
55	57	87	126	172	222
60	52	79	115	157	203
65	47	72	104	142	183
70	42	64	93	127	165
75	37	58	83	114	147
80	34	51	74	102	132
85	30	46	67	91	118
90	27	42	60	82	106

BW
40	25	43	66	94	125
45	28	47	71	99	132
50	31	50	75	105	138
55	34	54	79	109	143
60	36	57	83	114	148
65	39	60	86	118	153
70	41	63	90	122	158
75	43	65	93	126	162
80	45	68	96	130	166
85	47	70	99	133	170
90	49	73	102	136	174
95	51	75	105	139	177
100	53	77	107	142	180
105	55	79	110	145	184
110	56	81	112	148	187
115	58	83	114	151	190
120	60	85	117	153	193

Age
15	32	50	74	102	133
20	37	58	84	117	152
25	38	59	87	120	156
30	38	59	87	120	156
35	38	59	87	120	156
40	38	59	87	120	156
45	36	56	82	113	148
50	34	53	77	107	139
55	31	49	71	99	128
60	28	44	65	90	117
65	26	40	59	81	106
70	23	36	53	73	95
75	21	32	47	65	85
80	18	29	42	58	76
85	16	26	38	52	68
90	15	23	34	47	61