Beginner
Barbell Box Squat
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Barbell Box Squat extends your lower body back further than you would during a regular squat. This exercise helps to activate muscle groups across your lower body, including your hamstrings, glutes, spinal erectors, hip flexors, and lower back muscles.
Exercise Instructions
-
Step 1
Stand with your feet shoulder-width apart, in front of a box at chair height, with a loaded barbell at the back of your shoulders. Push your hips back and bend your knees to get into a semi-squat position. -
Step 2
Get down into a full squat, but make sure you're not sitting on a box. Pause when your thighs are parallel and just a few inches from the top. Tighten your core muscles, pause, then return your hips to the starting position.
Muscle Groups
Barbell Box Squat targets Calves, Glutes, Hamstrings, Quads as seen below.
Exercise Tips
- Do not rise completely from the squat position during the repetitions.
- Instead, make sure to keep your knees bent into the half-squat at the top of the movement.
- Do not let the knees cave inward.
Barbell Front Squat
Intermediate
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