Box Squat vs Zercher Squat
Which one fits your Leg workout plan?
Contents
Box Squat and Zercher Squat are close in use — 21 vs 20 sessions logged. What separates them is Leg loading and form.
Compare the benefits of Box Squat and Zercher Squat and pick the one that fits your Leg workout.
Box Squat vs Zercher Squat: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Zercher Squat more often — 21 sessions compared to 20 for Box Squat.
What most people do isn't always what fits you. Box Squat and Zercher Squat differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Box Squat and Zercher Squat Differ
| What differs | Box Squat | Zercher Squat |
|---|---|---|
| Difficulty | 5 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 20 sessions | 21 sessions |
How to Do Box Squat
Box Squat Muscles Worked: Leg
Form
- 1. Tighten your abdomen and keep your waist straight, then bend at the hips to lower your buttocks down.
- 2. Sit down naturally until your knees bend and you touch the prepared object.
- 3. Stand up by pushing strongly through the center of your feet.
- 4. As your buttocks rise, straighten your knees and hips in sequence, and return to the starting position.
Coach's Tips
- 1. Please be careful not to lean your upper body too far forward.
- 2. Keep your chest up and engage your core to avoid bending your waist.
- 3. Don't excessively bend your waist while trying to keep it straight.
- 4. Please do not stick your hips too far back.
- 5. Make sure your feet do not come off the ground.
- 6. When standing up, please ensure your knees do not come together.
For a full Box Squat guide with alternatives and benefits, see the Box Squat exercise guide.
How to Do Zercher Squat
Zercher Squat Muscles Worked: Leg
Form
- 1. Tighten your abdomen and keep your waist straight, then bend at the hip joint to lower your hips down.
- 2. Naturally bend your knees and lower yourself until your thighs are parallel to the ground.
- 3. Push strongly through the center of your feet to rise up.
- 4. As your hips rise, straighten your knees and hip joints in sequence, and return to the starting position.
Coach's Tips
- 1. Please be careful not to lean your upper body too far forward.
- 2. Keep your chest up and engage your core to avoid bending your waist.
- 3. Don't excessively bend your waist while trying to keep it straight.
- 4. Please do not stick your hips too far back.
- 5. Make sure your feet do not come off the ground.
- 6. When standing up, please ensure your knees do not come together.
For a full Zercher Squat guide with alternatives and benefits, see the Zercher Squat exercise guide.
Frequently Asked Questions
Which is better for Leg, Box Squat or Zercher Squat?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Leg, so the choice comes down to the equipment you have and the muscles you want to load.
What equipment do Box Squat and Zercher Squat need?
Box Squat needs a barbell, and Zercher Squat needs a barbell.
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