15 minutes ago - PDF READ ONLINE Calisthenics for Beginners: Step by Step Workouts to Build Strength at Any Fitness Level | Just one of many calisthenics to try THE BOX SQUAT The Exercise The squat movement will condition every muscle in your lower body, including your quads, calves, hamstrings, and hips. Practicing box squats will iron out any bad habits and ensure your legs stay healthy. How To Do It Start by standing upright with your heels right next to the box or bench you will be using. Reach out with your hands in front of you to provide a counterbalance. Begin the movement by sitting back with your hips while bending your knees forward to lower yourself down. Track your knees in the same direction as your toes while you descend. Touch the box gently with your hips and begin standing up while pressing down into your heels. The Goals Aim to complete three sets of squats with smooth and controlled reps. Be sure to keep your heels on the floor at all times and don?t let your feet twist or rock against the floor. Your feet should be still, as if they are set in concrete. Also, ensure your knees track