Whole Body Whole Body
|
Chest Chest
|
Back Back
|
Shoulder Shoulder
|
Arm Arm
|
Leg Leg
|
Core Core

Box Squat

box-squat

Muscles Activated

Muscle Group Muscles
Primary Muscles Quadriceps Femoris, Gluteus Maximus
Secondary Muscles Hamstring, Adductor Muscle Group, Tricep Surae
Stabilizer Muscles Abdominal External Oblique, Erector Spinae
Grip Muscles None

Box Squat Average Weight [1RM] Info

Level male female
Beg. 69 kg
(152 lb)		 38 kg
(83 lb)
Nov. 106 kg
(233 lb)		 59 kg
(130 lb)
Int. 153 kg
(337 lb)		 87 kg
(191 lb)
Adv. 209 kg
(460 lb)		 120 kg
(264 lb)
Pro 270 kg
(595 lb)		 156 kg
(344 lb)

Note: These standards are based on the average lifter and may vary depending on individual factors such as body weight and age. More detailed data is provided below.

Box Squat Standard (lb)

Table by Male and Bodyweight [1RM]

BW Beg. Nov. Int. Adv. Pro
11076127196279372
12090145218305402
130104163239330431
140117180260355459
150131197280378485
160144213300401511
170158229318422535
180171245337443559
190183260354464582
200196275372483604
210208289389503625
220220303405521646
230232317421539666
240244331437557686
250255344452574705
260266357467591723
270277370481607741
280288382496623759
290299395509639776
300309407523654793
310319418536669809

Table by Male and Age [1RM]

Age Beg. Nov. Int. Adv. Pro
15129198287392507
20148227328448580
25152233337460595
30152233337460595
35152233337460595
40152233337460595
45144221320436565
50135207300410530
55125192277379490
60114175253346447
65103158229312404
7092142205280363
7583127184251324
8074114164224290
8566102147201260
906092133181234

Table by Female and Bodyweight [1RM]

BW Beg. Nov. Int. Adv. Pro
905796147209278
10063103156220291
11069110165230303
12074117173240314
13079124181249325
14084130188258334
15089135195266344
16093141202274353
17097146208281361
180101151214288369
190105156220295376
200109161226301384
210113165231307391
220117170236313397
230120174241319404
240124178246325410
250127182251330416
260130186255335422

Table by Female and Age [1RM]

Age Beg. Nov. Int. Adv. Pro
1571111163225293
2081127186257335
2583130191264344
3083130191264344
3583130191264344
4083130191264344
4579124181250326
5074116170235306
5568107157217283
606298144198258
655688130179233
705179116161210
754571104144187
80406393128168
85365783115150
90335175104135

Note: The dumbbell weights listed in the table refer to the weight of a single dumbbell. Standard gym barbells typically weigh 20 kg / 44lbs.

About Tables

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. 上位 20%
Pro Specialize in the workout routine for over 5 years. Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity Calories Burned
Easy 🔥 40-55 Calories
Medium 🔥 55-75 Calories
Hard 🔥 75-95 Calories
Max 🔥 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：

Other Workouts

Whole Body Workouts

deadlift
Deadlift
BIG3/Whole Body
bench-press
Bench Press
BIG3/Whole Body
squat
Squat
BIG3/Whole Body
hex-bar-deadlift
Hex Bar Deadlift
Whole Body
power-clean
Power Clean
Whole Body
romanian-deadlift
Romanian Deadlift
Whole Body
sumo-deadlift
Sumo Deadlift
Whole Body
clean-and-jerk
Clean & Jerk
Whole Body
snatch
Snatch
Whole Body
clean
Clean
Whole Body
clean-and-press
Clean & Press
Whole Body
rack-pull
Rack Pull
Whole Body
dumbbell-romanian-deadlift
Dumbbell Romanian Deadlift
Whole Body
hang-clean
Hang Clean
Whole Body
stiff-leg-deadlift
Stiff Leg Deadlift
Whole Body
muscle-ups
Muscle Up
Whole Body
power-snatch
Power Snatch
Whole Body
thruster
Thruster
Whole Body
push-jerk
Push Jerk
Whole Body
dumbbell-deadlift
Dumbbell Deadlift
Whole Body
deficit-deadlift
Deficit Deadlift
Whole Body
single-leg-romanian-deadlift
Single Leg Romanian Deadlift
Whole Body
burpees
Burpee
Whole Body
hang-power-clean
Hang Power Clean
Whole Body
split-jerk
Split Jerk
Whole Body
dumbbell-snatch
Dumbbell Snatch
Whole Body
clean-high-pull
Clean High Pull
Whole Body
snatch-deadlift
Snatch Deadlift
Whole Body
clean-pull
Clean Pull
Whole Body
paused-deadlift
Paused Deadlift
Whole Body
single-leg-deadlift
Single Leg Deadlift
Whole Body
muscle-snatch
Muscle Snatch
Whole Body
jefferson-deadlift
Jefferson Deadlift
Whole Body
snatch-pull
Snatch Pull
Whole Body
wall-ball
Wall Ball
Whole Body
zercher-deadlift
Zercher Deadlift
Whole Body
single-leg-dumbbell-deadlift
Single Leg Dumbbell Deadlift
Whole Body
dumbbell-clean-and-press
Dumbbell Clean ＆ Press
Whole Body
ring-muscle-ups
Ring Muscle Up
Whole Body
dumbbell-thruster
Dumbbell Thruster
Whole Body
hang-snatch
Hang Snatch
Whole Body
dumbbell-high-pull
Dumbbell High Pull
Whole Body
dumbbell-hang-clean
Dumbbell Hang Clean
Whole Body
behind-the-back-deadlift
Behind The Back Deadlift
Whole Body
clap-pull-up
Clap Pull Up
Whole Body
squat-thrust
Squat Thrust
Whole Body

Chest Workouts

bench-press
Bench Press
BIG3/Whole Body
dumbbell-bench-press
Dumbbell Bench Press
Chest
push-ups
Push Up
Chest
incline-bench-press
Incline Bench Press
Chest
incline-dumbbell-bench-press
Incline Dumbbell Bench Press
Chest
close-grip-bench-press
Close Grip Bench Press
Chest
machine-chest-fly
Machine Chest Fly
Chest
dumbbell-fly
Dumbbell Fly
Chest
decline-dumbbell-fly
Decline Dumbbell Fly
Chest
decline-bench-press
Decline Bench Press
Chest
smith-machine-bench-press
Smith Machine Bench Press
Chest
cable-fly
Cable Fly
Chest
chest-press
Chest Press
Chest
floor-press
Floor Press
Chest
incline-dumbbell-fly
Incline Dumbbell Fly
Chest
dumbbell-floor-press
Dumbbell Floor Press
Chest
decline-dumbbell-bench-press
Decline Dumbbell Bench Press
Chest
paused-bench-press
Paused Bench Press
Chest
one-arm-push-ups
One Arm Push Up
Chest
reverse-grip-bench-press
Reverse Grip Bench Press
Chest
diamond-push-ups
Diamond Push Up
Chest
close-grip-dumbbell-bench-press
Close Grip Dumbbell Bench Press
Chest
bench-pin-press
Bench Pin Press
Chest
wide-grip-bench-press
Wide Grip Bench Press
Chest
decline-push-ups
Decline Push Up
Chest
close-grip-incline-bench-press
Close Grip Incline Bench Press
Chest
incline-push-ups
Incline Push Up
Chest
close-grip-push-ups
Close Grip Push Up
Chest
archer-push-ups
Archer Push Up
Chest
spoto-press
Spoto Press
Chest

Back Workouts

deadlift
Deadlift
BIG3/Whole Body
pull-ups
Pull Up
Back
bent-over-row
Bent Over Row
Back
lat-pulldown
Lat Pulldown
Back
chin-ups
Chin Up
Back
dumbbell-row
Dumbbell Row
Back
seated-cable-row
Seated Cable Row
Back
barbell-shrug
Barbell Shrug
Back
t-bar-row
T Bar Row
Back
dumbbell-shrug
Dumbbell Shrug
Back
pendlay-row
Pendlay Row
Back
machine-row
Machine Row
Back
dumbbell-pullover
Dumbbell Pullover
Back
dumbbell-reverse-fly
Dumbbell Reverse Fly
Back
chest-supported-dumbbell-row
Chest Supported Dumbbell Row
Back
close-grip-lat-pulldown
Close Grip Lat Pulldown
Back
machine-reverse-fly
Machine Reverse Fly
Back
reverse-grip-lat-pulldown
Reverse Grip Lat Pulldown
Back
neutral-grip-pull-ups
Neutral Grip Pull Up
Back
straight-arm-pulldown
Straight Arm Pulldown
Back
cable-reverse-fly
Cable Reverse Fly
Back
yates-row
Yates Row
Back
bent-over-dumbbell-row
Bent Over Dumbbell Row
Back
back-extension
Back Extension
Back
bench-pull
Bench Pull
Back
machine-back-extension
Machine Back Extension
Back
barbell-pullover
Barbell Pullover
Back
one-arm-pull-ups
One Arm Pull Up
Back
dumbbell-bench-pull
Dumbbell Bench Pull
Back
inverted-row
Inverted Row
Back
renegade-row
Renegade Row
Back
one-arm-lat-pulldown
One Arm Lat Pulldown
Back
one-arm-seated-cable-row
One Arm Seated Cable Row
Back
cable-upright-row
Cable Upright Row
Back
machine-shrug
Machine Shrug
Back
hex-bar-shrug
Hex Bar Shrug
Back
smith-machine-shrug
Smith Machine Shrug
Back
dumbbell-incline-y-raise
Dumbbell Incline Y Raise
Back
cable-shrug
Cable Shrug
Back
bent-arm-barbell-pullover
Bent Arm Barbell Pullover
Back
barbell-power-shrug
Barbell Power Shrug
Back
meadows-row
Meadows Row
Back
behind-the-back-barbell-shrug
Behind The Back Barbell Shrug
Back
reverse-hyperextension
Reverse Hyperextension
Back

Shoulder Workouts

shoulder-press
Shoulder Press
Shoulder
dumbbell-shoulder-press
Dumbbell Shoulder Press
Shoulder
dumbbell-lateral-raise
Dumbbell Lateral Raise
Shoulder
military-press
Military Press
Shoulder
seated-shoulder-press
Seated Shoulder Press
Shoulder
seated-dumbbell-shoulder-press
Seated Dumbbell Shoulder Press
Shoulder
machine-shoulder-press
Machine Shoulder Press
Shoulder
push-press
Push Press
Shoulder
upright-row
Upright Row
Shoulder
dumbbell-front-raise
Dumbbell Front Raise
Shoulder
cable-lateral-raise
Cable Lateral Raise
Shoulder
arnold-press
Arnold Press
Shoulder
face-pull
Face Pull
Shoulder
neck-curl
Neck Curl
Shoulder
dumbbell-upright-row
Dumbbell Upright Row
Shoulder
machine-lateral-raise
Machine Lateral Raise
Shoulder
behind-the-neck-press
Behind The Neck Press
Shoulder
handstand-push-ups
Handstand Push Up
Shoulder
barbell-front-raise
Barbell Front Raise
Shoulder
log-press
Log Press
Shoulder
landmine-press
Landmine Press
Shoulder
neck-extension
Neck Extension
Shoulder
z-press
Z Press
Shoulder
viking-press
Viking Press
Shoulder
shoulder-pin-press
Shoulder Pin Press
Shoulder
dumbbell-z-press
Dumbbell Z Press
Shoulder
one-arm-landmine-press
One Arm Landmine Press
Shoulder
dumbbell-external-rotation
Dumbbell External Rotation
Shoulder
pike-push-ups
Pike Push Up
Shoulder
dumbbell-push-press
Dumbbell Push Press
Shoulder
dumbbell-face-pull
Dumbbell Face Pull
Shoulder
cable-external-rotation
Cable External Rotation
Shoulder

Arm Workouts

dumbbell-curl
Dumbbell Curl
Bicep
barbell-curl
Barbell Curl
Bicep
hammer-curl
Hammer Curl
Bicep
ez-bar-curl
EZ Bar Curl
Bicep
preacher-curl
Preacher Curl
Bicep
cable-bicep-curl
Cable Bicep Curl
Bicep
dumbbell-concentration-curl
Dumbbell Concentration Curl
Bicep
incline-dumbbell-curl
Incline Dumbbell Curl
Bicep
machine-bicep-curl
Machine Bicep Curl
Bicep
strict-curl
Strict Curl
Bicep
one-arm-cable-bicep-curl
One Arm Cable Bicep Curl
Bicep
one-arm-dumbbell-preacher-curl
One Arm Dumbbell Preacher Curl
Bicep
incline-hammer-curl
Incline Hammer Curl
Bicep
spider-curl
Spider Curl
Bicep
zottman-curl
Zottman Curl
Bicep
seated-dumbbell-curl
Seated Dumbbell Curl
Bicep
cheat-curl
Cheat Curl
Bicep
cable-hammer-curl
Cable Hammer Curl
Bicep
overhead-cable-curl
Overhead Cable Curl
Bicep
incline-cable-curl
Incline Cable Curl
Bicep
lying-cable-curl
Lying Cable Curl
Bicep
dips
Dips
Tricep
tricep-pushdown
Tricep Pushdown
Tricep
lying-tricep-extension
Skull Crusher
Tricep
rope-pushdown
Tricep Rope Pushdown
Tricep
one-arm-pulldown
One Arm Pulldown
Tricep
dumbbell-tricep-extension
Dumbbell Tricep Extension
Tricep
tricep-extension
Barbell French Press
Tricep
lying-dumbbell-tricep-extension
Lying Dumbbell Tricep Extension
Tricep
seated-dips-machine
Seated Dips Machine
Tricep
dumbbell-tricep-kickback
Dumbbell Tricep Kickback
Tricep
cable-overhead-tricep-extension
Cable Overhead Tricep Extension
Tricep
machine-tricep-extension
Machine Tricep Extension
Tricep
seated-dumbbell-tricep-extension
Seated Dumbbell French Press
Tricep
reverse-grip-tricep-pushdown
Reverse Grip Tricep Pushdown
Tricep
jm-press
JM Press
Tricep
tate-press
Tate Press
Tricep
ring-dips
Ring Dips
Tricep
bench-dips
Bench Dips
Tricep
wrist-curl
Wrist Curl
Forearm
reverse-barbell-curl
Reverse Barbell Curl
Forearm
reverse-wrist-curl
Reverse Wrist Curl
Forearm
dumbbell-wrist-curl
Dumbbell Wrist Curl
Forearm
dumbbell-reverse-wrist-curl
Dumbbell Reverse Wrist Curl
Forearm
dumbbell-reverse-curl
Dumbbell Reverse Curl
Forearm

Leg Workouts

squat
Squat
BIG3/Whole Body
sled-leg-press
Sled Leg Press
Leg
front-squat
Front Squat
Leg
hip-thrust
Hip Thrust
Leg
leg-extension
Leg Extension
Leg
horizontal-leg-press
Horizontal Leg Press
Leg
hack-squat
Hack Squat
Leg
seated-leg-curl
Leg Curl
Leg
dumbbell-bulgarianSpiltsquat
Dumbbell Bulgarian Split Squat
Leg
goblet-squat
Goblet Squat
Leg
lying-leg-curl
Lying Leg Curl
Leg
machine-calf-raise
Machine Calf Raise
Leg
dumbbell-lunge
Dumbbell Lunge
Leg
box-squat
Box Squat
Leg
bodyweight-squat
Bodyweight Squat
Leg
vertical-leg-press
Vertical Leg Press
Leg
bulgarian-split-squat
Bulgarian Split Squat
Leg
seated-calf-raise
Seated Calf Raise
Leg
smith-machine-squat
Smith Machine Squat
Leg
hip-abduction
Hip Abduction
Leg
good-morning
Good Morning
Leg
zercher-squat
Zercher Squat
Leg
barbell-lunge
Barbell Lunge
Leg
hip-adduction
Hip Adduction
Leg
overhead-squat
Overhead Squat
Leg
barbell-calf-raise
Barbell Calf Raise
Leg
dumbbell-squat
Dumbbell Squat
Leg
split-squat
Split Squat
Leg
dumbbell-calf-raise
Dumbbell Calf Raise
Leg
cable-pull-through
Cable Pull Through
Leg
standing-leg-curl
Standing Leg Curl
Leg
landmine-squat
Landmine Squat
Leg
barbell-reverse-lunge
Barbell Reverse Lunge
Leg
barbell-glute-bridge
Barbell Glute Bridge
Leg
single-leg-press
Single Leg Press
Leg
sled-press-calf-raise
Sled Press Calf Raise
Leg
single-leg-squat
Single Leg Squat
Leg
belt-squat
Belt Squat
Leg
safety-bar-squat
Safety Bar Squat
Leg
pistol-squat
Pistol Squat
Leg
paused-squat
Paused Squat
Leg
barbell-hack-squat
Barbell Hack Squat
Leg
sumo-squat
Sumo Squat
Leg
cable-kickback
Cable Kickback
Leg
bodyweight-calf-raise
Bodyweight Calf Raise
Leg
lunge
Lunge
Leg
glute-bridge
Glute Bridge
Leg
pin-squat
Pin Squat
Leg
walking-lunge
Walking Lunge
Leg
dumbbell-front-squat
Dumbbell Front Squat
Leg
dumbbell-split-squat
Dumbbell Split Squat
Leg
reverse-lunge
Reverse Lunge
Leg
squat-jump
Squat Jump
Leg
nordic-hamstring-curl
Nordic Hamstring Curl
Leg
sissy-squat
Sissy Squat
Leg
half-squat
Half Squat
Leg
glute-ham-raise
Glute Ham Raise
Leg
cable-leg-extension
Cable Leg Extension
Leg
single-leg-seated-calf-raise
Single Leg Seated Calf Raise
Leg
side-lunge
Side Lunge
Leg
glute-kickback
Glute Kickback
Leg
donkey-calf-raise
Donkey Calf Raise
Leg
dumbbell-walking-calf-raise
Dumbbell Walking Calf Raise
Leg
side-leg-raise
Side Leg Raise
Leg
jefferson-squat
Jefferson Squat
Leg
floor-hip-abduction
Floor Hip Abduction
Leg
hip-extension
Hip Extension
Leg
floor-hip-extension
Floor Hip Extension
Leg

Core Workouts

sit-ups
Sit Up
Core
cable-crunches
Cable Crunch
Core
machine-seated-crunches
Machine Seated Crunch
Core
crunches
Crunch
Core
dumbbell-side-bend
Dumbbell Side Bend
Core
cable-woodchopper
Cable Woodchopper
Core
hanging-leg-raise
Hanging Leg Raise
Core
russian-twist
Russian Twist
Core
lying-leg-raise
Lying Leg Raise
Core
decline-sit-ups
Decline Sit Up
Core
hanging-knee-raise
Hanging Knee Raise
Core
ab-wheel-roller
Ab Wheel Rollout
Core
toes-to-bar
Toes To Bar
Core
decline-crunches
Decline Crunch
Core
jumping-jack
Jumping Jack
Core
bicycle-crunches
Bicycle Crunch
Core
reverse-crunches
Reverse Crunch
Core
flutter-kicks
Flutter Kick
Core
mountain-climbers
Mountain Climber
Core
high-pulley-crunches
High Pulley Crunch
Core
standing-cable-crunches
Standing Cable Crunch
Core
superman
Superman
Core
side-crunches
Side Crunch
Core
romanchair-side-bend
Romanchair Side Bend
Core
scissor-kicks
Scissor Kick
Core