Fitness · Upper legs

Box squat

Target Quadriceps  ·  Equipment Chair  ·  Level Beginner  ·  Reps 8

Box squat is a beginner-level fitness movement targeting the quadriceps, written in Posecode, a small open-source language that capable language models can use to describe human movement as text. Authored joint targets and reach-IK solves are constrained to Posecode's configured per-axis bounds. Those bounds constrain the visualization, but they do not certify that a complete movement is safe or clinically correct. This page documents a code example; it is not exercise instruction.

Movement phases

Phase cues are display-only coaching text. The executable joint and contact directives in the source below determine the animation.

1. Sit back1.6s · flow Push the hips back and sit lightly onto the box
2. Stand1.4s · settle Drive up to standing without bouncing off the box

The .posecode source

This is the exact text used by the linked playground animation: phases and joint angles, not 3D transforms.

posecode exercise "Box squat"
  rig humanoid
  prop chair
  pose start = standing

  step "Sit back" 1.6s flow:
    hips: flex 85
    knees: flex 90
    ankles: dorsiflex 15
    pelvis: hinge 20
    spine: flex 0
    shoulders: flex 70
    ground-lock: feet
    cue "Push the hips back and sit lightly onto the box"

  step "Stand" 1.4s settle:
    hips: flex 0
    knees: flex 0
    ankles: plantarflex 0
    pelvis: hinge 0
    spine: flex 0
    shoulders: flex 0
    ground-lock: feet
    cue "Drive up to standing without bouncing off the box"

  repeat 8

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