Barbell Box Squat
Primary muscles: Quadriceps, Glutes
Secondary muscles: Hamstrings, Lower Back
Free Weights
Barbell
How to do the Barbell Box Squat
- Stand with your feet shoulder-width apart, back facing a sturdy box. Position a barbell across your upper back, gripping it with both hands, slightly wider than shoulder-width apart.
- Slowly lower your body into a squat position by bending your knees and pushing your hips back, keeping your back straight.
- Lower yourself until your glutes lightly touch the box or bench. Ensure your knees track over your toes and do not cave inward.
- Push through your heels to stand back up to the starting position, extending your hips and knees fully. Repeat for the desired number of repetitions.
Form tips
- Ensure your knees track over your toes to prevent knee injuries and ensure proper form.
- Lower your body slowly and with control to maximize muscle engagement and prevent injury.
- Breathe steadily, exhaling as you push up and inhaling as you lower down.
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