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Barbell Box Squat

BEGINNER

Barbell Box Squat

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.

STRENGTH BEGINNER BARBELL BOX

Demonstration Video

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Target Muscles

Layer 1
CALVES GLUTES HAMSTRINGS QUADS

Instructions

  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.
  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.

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.

Alternative Exercises

Barbell Front Squat
INTERMEDIATE

Barbell Front Squat

STRENGTH BARBELL SQUAT RACK

Barbell Front Squat is one of the best compound exercises that lights up your lower body and posterior chain. When you load more bodyweight on the front of your body instead of your back, it activates more muscles in your quads using less weight. Front squ...

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Author

Owen
Owen Jones
Owen
Updated: 17 Sep 2024