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Box Barbell Squat

Build strength & power with the Box Barbell Squat! Master proper form & controlled movement for a safer, more effective squat.

The Box Barbell Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the lower back and core. You'll need: barbell or box.

Box Barbell Squat demo video 2
Ms. Grey
JustGains_XX
@JustGains_XX

Required Equipment

Barbell
Barbell
Box
Box

Box Barbell Squat Muscles Worked

Primary

Quads (quadriceps femoris); Glutes (gluteus maximus)

Secondary

Spinal Erectors (erector spinae); Deep Core (transverse abdominis)

Box Barbell Squat Variations and Alternatives

How to do the Box Barbell Squat

  1. Position a box or bench behind you and set a barbell securely across your upper back and shoulders.

  2. Stand with your feet slightly wider than shoulder-width apart and brace your core.

  3. Push your hips back and bend your knees to lower your body slowly until you sit completely on the box.

  4. Pause briefly while maintaining tension in your torso and legs.

  5. Drive through your heels to stand back up to the starting position.

Box Barbell Squat FAQs

What muscles does the Box Barbell Squat work?

The Box Barbell Squat mainly works the quads and glutes & hips, with help from the lower back and core. The main muscles are the quadriceps femoris and gluteus maximus.

What equipment do you need for the Box Barbell Squat?

Barbell or box.

Is the Box Barbell Squat a compound exercise?

Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.

What workout day should the Box Barbell Squat go on?

It belongs on leg day in a push/pull/legs routine.

What are some Box Barbell Squat variations and alternatives?

Similar exercises include the Low-Box Band Single-Leg Split-Squat, Barbell Band Bench Squat, Barbell Bench Weighted Chain Squat and Barbell Bench Squat.

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