The box squat is designed to strengthen glutes and hamstrings while taking pressure off of the knee joint. Done correctly, this movement can carry over well to the deadlift. When the glues and hamstrings fire at their proper time, your hip power increases. Hip power is an athletes key to success. However, one of the best benefits of strong glutes and hamstrings for an athlete? Knee protection. The stronger your gluetes and hamstrings, the less likely an athlete is to tear an ACL or other precious knee tissue.