VIDEO DEMO
Bodyweight VMO squat to box
Regression of VMO Squat
REGRESSION · HOW TO DO IT
Bodyweight VMO squat to box
These steps are written specifically for the Bodyweight VMO squat to box. Follow them in order and stop before you lose the position.
- 01Set up your version
Set up specifically for the Bodyweight VMO squat to box. Keep resistance intentionally low so position—not load—is the challenge.
- 02Move the pattern
Keep your torso upright as you sit straight down and let both knees travel over the toes.
- 03Match the demand
Use the box to define the end of the range; touch it without relaxing or bouncing.
- 04Finish with control
Reach the deepest steady position you can reverse, then stand without bouncing out of the bottom. Use a five-second descent.
START WHERE YOU CAN WIN
Regress the demand
EARN THE NEXT STEP
Progress the ownership
More about this movement
KNEES & QUADS / 03
Bodyweight VMO squat to box
Sets: 3–5 · Reps: 6–12
Bodyweight VMO squat to box is a regression of VMO Squat. Use the written card above for its exact setup and execution.
Long range: Long range means the target muscle is challenged as it reaches a longer position.
WHY IT EARNS A SPOT
Own the position,
then earn the load.
Heel elevation reduces ankle restriction and lets the knees travel forward, creating a deep, quad-biased squat with a clear eccentric into length.