Banish knee pain: doing box squats may teach you proper squatting form, say scientists in the UK. Compared with traditional squats, box squats allowed a group of lifters to 
keep their shins more vertical – and their knees safer. “The 
box squat teaches 
you to push back and hinge your hips as you squat,” says BJ Gaddour, personal trainer. “That results in better form and a larger metabolic and strength effect.” For a metabolic jab, do 60 seconds of box squats, rest for 15 seconds, and then do 60 seconds of push-ups. Do that four times total. Watch this video on How To Do A Perfect Squat and Learn How To Squat Better.