Barbell Box Squat
Set a box or bench behind you at a height that puts your thighs at or slightly above parallel when seated. Rack the barbell across your upper back, unrack, and stand over the box with feet a touch wider than shoulder width. Push your hips back and sit down onto the box under control, keeping your shins vertical and weight on your heels, then pause briefly without relaxing. Drive your hips and feet into the floor to stand explosively, maintaining a braced, upright torso.
QUADRICEPS · LOWER BODY
How it is executed
- Set a box or bench behind you at a height that puts your thighs at or slightly above parallel when seated.
- Rack the barbell across your upper back, unrack, and stand over the box with feet a touch wider than shoulder width.
- Push your hips back and sit down onto the box under control, keeping your shins vertical and weight on your heels, then pause briefly without relaxing.
- Drive your hips and feet into the floor to stand explosively, maintaining a braced, upright torso.
- Muscles worked
- Quadriceps
- Primary muscle
- Quadriceps
- Equipment
- Barbell
- Movement pattern
- Lower body
- Difficulty
- Intermediate
- What it is for
- StrengthHypertrophy
Variations and substitutions
Glossary and calculators
PeriodizationPeriodization is organizing training into blocks with different goals and loads over time, so an athlete arrives at a given moment in the best possible state...Movement patternA movement pattern is the mechanical family an exercise belongs to: horizontal push, vertical push, horizontal pull, vertical pull, knee-dominant, hip-domina...Training volume calculatorHow many weekly sets a muscle gets
