Box squat

Quads

🔧 box ↕ Squat 🔁 reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Place a box or bench behind you, thighs parallel to the ground when seated. Stand with feet shoulder-width apart, toes slightly out. Hold a barbell across your upper back, overhand grip, chest up, core engaged. Hips back, bend knees to lower under control towards the box. Lightly touch the box with your glutes, avoiding a sit. Drive through your heels to return to the starting position, fully extending hips and knees.

Tips

Select a box height allowing for full squat depth with good form. Maintain a neutral spine. Keep your core tight. Control the descent; tap the box gently. Engage glutes and hamstrings on the upward drive. Keep knees aligned with toes.

Similar exercises

Barbell box squat Quads · 🔧 barbell, box 4/10 Pistol box squat Quads · 🔧 box 4/10 Barbell back box squat Quads, Hamstrings, Back · 🔧 Barbell, Squat Rack, Plyometric Box 4/10 Dumbbell goblet box squat Glutes · 🔧 Dumbbells, Plyometric Box 3/10 Dumbbell squat Quads · 🔧 Dumbbell 3/10 Kettlebell squat Quads · 🔧 Kettlebell 3/10 Sissy squat Quads · 🔧 no equipment 4/10 Squat Glutes, Hamstrings · 🔧 no equipment 2/10

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