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 LLMs like ChatGPT, Claude, and Gemini can write to describe human movement as text. Every joint angle below is hard-clamped to a safe range of motion.

How to do it

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

The .posecode source

This is the exact text an LLM writes to produce the animation above: phases and joint angles, not 3D transforms.

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

  step "Sit back" 1.6s ease-in-out:
    hips: flex 85
    knees: flex 90
    ankles: dorsiflex 12
    spine: flex 10
    shoulders: flex 70
    ground-lock: feet
    cue "Push the hips back and sit lightly onto the box"

  step "Stand" 1.4s ease-out:
    hips: flex 0
    knees: flex 0
    ankles: dorsiflex 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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