 Hi, I'm Lance Goyke and today we're going to talk about the squatting to box variation of squats So this is different than a traditional box squat because in a traditional box squat I will shift my weight back onto my butt and then I will put it back on my feet with squatting to a box I'm using the box or the chair in this case as a target for me to shoot for and And what I don't want is I don't want to shift my weight back onto my butt because I'm using this This squat to box. I'm using this variation as a way to teach myself how to squat So this is a good teaching tool when people are often squatting down and Falling forward and their knees are collapsing and their feet are collapsing, right? So instead what I do is I say I want you to take your butt and shoot for this Chair back here and just tap it and come back up. So as soon as I feel it I can rise back up again I'm not shifting my weight onto this. I'm keeping my weight onto my feet and I'm training a good squat pattern That's the the basic overlying principle of this you can use this as a as a squatting variation after you've You know trained your squat and you're pretty good at it But it's most useful if you use it earlier on when you're kind of teaching someone or re-teaching someone How to squat maybe they knew before and now they've tightened up and they've forgotten how to and maybe they're just stressed Right, maybe you need this target as they start to get fatigue because fatigue changes everything, right? So use this as a way to teach your clients or teach yourself how to sit back in the bottom of a squat