Ellim is a free AI-powered personal coach and fitness app for iOS. It features an AI workout generator that creates personalized workout plans in seconds, a library of 3,500+ exercises, meal tracking with AI food recognition, comprehensive progress tracking, and pre-built workout routines.

How does the AI personal coach work?

Describe the workout you want in plain English — for example, "upper body strength workout" or "30-minute HIIT session." Ellim's AI personal coach instantly generates a complete workout plan with exercises, sets, reps, and rest periods, matched from our library of 3,500+ exercises.

Is Ellim free to use?

Yes, Ellim is completely free to use. Core features including the AI workout generator, exercise library, workout tracking, meal logging with food search and barcode scanning, and pre-built routines are available at no cost — no ads, no credit card required. AI food recognition from photos is available as a premium feature.

What types of exercises does Ellim include?

Ellim includes over 3,500 exercises across multiple categories including weight training, bodyweight exercises, stretching and flexibility routines, and cardio workouts. Each exercise comes with detailed instructions.

Can Ellim create personalized workout plans?

Yes, Ellim's AI personal coach creates fully personalized workout plans based on your goals, preferences, and workout history. You can also build custom routines manually or choose from 100+ pre-built workout programs.

Does Ellim track meals and nutrition?

Yes, Ellim includes a dedicated Meal tab for tracking your nutrition. You can search for foods, scan barcodes to add items instantly, or use AI-powered food recognition to identify what you're eating from a photo. Food search and barcode scanning are free, while AI photo recognition is a premium feature.

All Exercises

Barbell Box Squat

Master the Barbell Box Squat for powerful glutes and quads. This exercise builds strength and perfects squat depth with a controlled descent to a box.

Intermediate

Compound

Push

1 min per set2 min rest

Hips

Barbell

Description

A lower body exercise that focuses on the hips and glutes. The exercise is performed by squatting down until the hips are lower than the knees, then rising back up to the starting position.

How to Do Barbell Box Squat

1
Setup
Set up a barbell in a squat rack at a height slightly below your shoulders. Place a sturdy box or bench behind you, ensuring it allows your hips to descend to just below parallel when you sit.
2
Setup
Step under the barbell, positioning it across your upper trapezius muscles, not directly on your neck. Grip the bar with an overhand grip, slightly wider than shoulder-width, and unrack it by extending your hips and knees.
3
Setup
Take 1-2 steps back from the rack, positioning your feet shoulder-width apart with toes pointed slightly outward. Engage your core, retract your shoulder blades, and maintain a neutral spine.
4
Initiate the squat by pushing your hips back and bending your knees, maintaining an upright torso as you slowly lower yourself until you gently sit on the box.
5
Briefly pause on the box, maintaining core tension and an engaged posterior chain, then drive through your heels and push the floor away to powerfully stand back up to the starting position.
6
Exhale as you ascend, ensuring your knees track in line with your toes, and fully extend your hips and knees at the top without hyperextending your lower back.

Tips

Focus on sitting back onto the box rather than just straight down to better engage your glutes and hamstrings throughout the movement.
Maintain constant tension in your core throughout the entire movement to protect your spine and transfer force efficiently from your lower body.
Use the box as a depth gauge and a brief rest point, but avoid completely relaxing your muscles or bouncing off it to maximize muscle activation.
Experiment with foot placement; a slightly wider stance can sometimes allow for greater hip drive and enhanced glute activation for some individuals.

Common Mistakes

×Rounding your lower back upon sitting on the box places undue stress on the spine; fix this by actively maintaining a neutral spine and engaging your core throughout the descent.
×Bouncing off the box reduces muscle activation and control; instead, aim for a controlled, brief pause on the box before driving up powerfully.
×Allowing your knees to collapse inward during the ascent reduces power and increases knee joint stress; fix this by actively pushing your knees out, tracking them over your toes.