Box Barbell Squat
Build strength & power with the Box Barbell Squat! Master proper form & controlled movement for a safer, more effective squat.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Begin by setting up a sturdy box or bench behind you that is at a height which allows your thighs to be parallel or slightly lower than parallel to the floor when seated.
2. Position the barbell on your upper back (trapezius muscles) and hold it with both hands wider than shoulder-width apart.
3. Stand with your feet shoulder-width apart or slightly wider, with toes slightly pointing outwards.
4. Brace your core and keep your chest up as you initiate the squat by bending at the knees and hips, sending your glutes backward towards the box.
5. Continue to lower your body under control until your glutes lightly touch or sit on the box. Do not fully relax on the box; keep the tension in your lower body.
6. Without bouncing, press through your heels and midfoot, extending your hips and knees to drive back up to the starting position.
7. Keep your back straight and head aligned with your spine throughout the movement.
8. Complete the desired number of repetitions and sets.
Please remember to always use a weight that is appropriate for your fitness level, and maintain good form throughout the exercise to avoid injury. If new to this exercise, consider practicing with just your body weight or a lighter weight to get comfortable with the movement before progressing to heavier loads.
---