05/30/2026
πͺ Full Circle Fitness Exercise Spotlight: Box
Squats + Poliquin Raises
β
Today I'm demonstrating one of my favorite lower body and shoulder supersets:
Why pair these two together? π€
Because we're challenging both the lower and upper body while focusing on something that matters
more than the amount of weight on the bar...
QUALITY MOVEMENT.
ποΈββοΈ Exercise #1: Box Squats
The box squat is an excellent exercise for building lower body strength while reinforcing proper
squat mechanics.
Muscles Worked:
β’ Glutes
β’ Quadriceps
β’ Hamstrings
β’ Core Stabilizers
Coaching Cue: οΏΌπ
"Squat down like you're lowering yourself into water, then rise up out of the water." π πββοΈ πββοΈ
As you lower to the box:
β’ Inhale through your nose π
β’ Brace your core
β’ Control the descent
As you stand:
β’ Exhale steadily π
β’ Drive through your heels
β’ Squeeze your glutes at the top
Tempo matters. Don't simply drop onto the box. Control the lowering phase, lightly touch the box,
then drive back up with purpose.
πͺ Exercise #2: Poliquin Raises
Poliquin Raises are a fantastic shoulder exercise that targets muscles often overlooked in traditional pressing movements.
Muscles Worked:
β’ Medial Deltoids (Side Shoulders)
β’ Anterior Deltoids (Front Shoulders)
β’ Upper Traps
β’ Rotator Cuff Stabilizers
The goal here is NOT to grab the heaviest dumbbells in the gym.
The Goal:
β’ Smooth movement
β’ Controlled tempo
β’ Proper shoulder positioning
β’ Full range of motion
When performed correctly, Poliquin Raises can help improve shoulder strength, stability, posture,
and overall shoulder development.
π€ Why I Superset These Exercises
By pairing a lower-body movement with an upper-body movement, we:
β’ Maximize workout efficiency
β’ Keep the heart rate elevated
β’ Build strength and muscular endurance
β’ Improve total-body conditioning
The best workouts aren't always about lifting heavier.
They're about moving better, controlling the weight, mastering your breathing, and being intentional
with every rep.
π€ Form First. Weight Second. Consistency Always. π
