Ready to Cop a Squat?

One of the most popular exercises in the gym is the squat. It is a compound exercise that works multiple muscle groups at once, making it an efficient and effective way to strengthen your lower body. However, there is a lesser-known variation of the squat that is just as beneficial, if not more so: the cop a squat.

Cop a Squat – What is It?

Cop a squat is a variation of the traditional squat that involves sitting back onto a bench or box before standing back up. This move is great for beginners who may struggle with proper form or for those with mobility issues or injuries that prevent them from performing a full range of motion squat. The bench or box serves as a guide to ensure proper depth and form, while also providing support.

Benefits of Adding Cop a Squat to Your Routine

Incorporating cop a squat into your workout routine can provide numerous benefits. Firstly, it can help improve your overall squat form by reinforcing proper technique and depth. It also helps develop lower body strength, particularly in the glutes, hamstrings, and quadriceps. Furthermore, cop a squat can improve your balance and stability as you lower and lift your body weight onto the bench or box.

Another benefit is that it can help prevent injuries by reducing stress on the knees and lower back. This is because the bench or box helps limit the depth of the squat, preventing you from going too low and putting unnecessary strain on those areas. Cop a squat is also a great exercise to incorporate into your routine if you have trouble with mobility, as it can help improve joint flexibility and range of motion.

Muscle Groups Targeted by Cop a Squat

Cop a squat targets the same muscle groups as the traditional squat, but with slightly more emphasis on the glutes and hamstrings. This is because the bench or box helps you sit back further, engaging those muscles more than a regular squat. The primary muscles worked during cop a squat include the quadriceps, hamstrings, glutes, calves, and core.

Core Muscles                             

     Glutes      Hamstrings

Proper Form When Performing Cop a Squat

Proper form is crucial when performing any exercise, and cop a squat is no exception. Start by standing in front of a bench or box with your feet shoulder-width apart. Keep your back straight and your core engaged as you sit back onto the bench or box. Your knees should be bent at a 90-degree angle and your thighs parallel to the ground. Pause for a moment before standing back up to the starting position, driving through your heels and squeezing your glutes at the top of the movement.

It’s important to maintain proper form throughout the exercise to prevent injury and get the most out of the movement. Keep your knees in line with your toes, and avoid letting them cave in or out. Additionally, be sure to keep your core engaged throughout the movement to maintain stability and control.

How to Incorporate Cop a Squat into Your Workout Routine

Cop a squat can be incorporated into your lower body workout routine in a variety of ways. It can be used as a warm-up exercise to prepare your body for heavier lifts, or as a main exercise to build lower body strength. You can also use it as a finisher exercise at the end of your workout to really burn out your legs.

To start, try incorporating cop a squat into your routine once or twice a week, depending on your fitness level and goals. Begin with 3 sets of 10–12 repetitions and gradually increase the weight and/or reps as you get stronger and more comfortable with the movement.

Variations to Try

There are several variations of cop a squat that you can try to keep your workouts fresh and challenging. One variation is the goblet cop a squat, where you hold a weight in front of your chest as you perform the exercise. This adds an extra challenge to your core and upper body, while also increasing the resistance on your lower body.

Cop a Squat

Another variation is the Bulgarian split squat, where you elevate one foot on a bench or box behind you and perform a single-leg squat. This variation places more emphasis on the glutes and hamstrings, while also challenging your balance and stability.

Cop a Squat

Common Mistakes to Avoid When Performing Cop a Squat

As with any exercise, there are common mistakes that people make when performing cop a squat. One common mistake is not sitting back far enough onto the bench or box, which can cause you to lean forward and put unnecessary strain on your lower back. Be sure to sit back far enough so that your thighs are parallel to the ground.

Another mistake is letting your knees cave in or out during the movement. This can put undue stress on your knees and lead to injury. Keep your knees in line with your toes throughout the exercise.

Lastly, be sure to maintain proper form throughout the exercise, even as you fatigue. It’s better to decrease the weight or reps than to sacrifice form and risk injury.

Equipment and Gear

The great thing about cop a squat is that it requires minimal equipment and gear. All you need is a bench or box to sit on. However, if you are performing heavy cop a squats, you may want to invest in a weightlifting belt to help support your lower back and prevent injury.

Additionally, wearing proper workout attire and shoes can help improve your performance and prevent injury. Wear comfortable and breathable clothing that allows for a full range of motion, and wear shoes with good support and traction to prevent slipping.


Cop a squat is a great exercise to add to your lower body workout routine. It targets multiple muscle groups, improves your balance and stability, and can help prevent injuries. Incorporate cop a squat into your routine once or twice a week, starting with 3 sets of 10–12 repetitions, and gradually increase the weight and/or reps as you get stronger. Remember to maintain proper form throughout the exercise, and avoid common mistakes like letting your knees cave in or out. With proper technique and consistency, cop a squat can help you achieve your lower body fitness goals.


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