About this exercise
The barbell box squat is a squat variation where you sit back onto a box at the bottom, teaching proper depth and control while building the quadriceps and posterior chain.
Barbell squat box
Step by step instructions, muscle activation and variants for the Barbell squat box .
EasyQuadriceps
How to Perform
- Set a box or bench behind you and position a barbell across your upper back inside a squat rack
- Stand with your feet slightly wider than shoulder-width and your toes pointing slightly out
- Push your hips back and bend your knees to squat down toward the box
- Lightly sit on the box while keeping tension through your legs and core
- Drive through your heels to stand back up to the starting position
- Repeat for the desired number of reps
Muscle Activation
Primary
Quadriceps
Secondary
HamstringsCoreLower back
About the Barbell squat box
The Barbell squat box is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
You may also like
3-Point Standing Hops
Bodyweight · Medium
GlutesQuadricepsCalvesHamstringsCore
4 Corners Curtsy
Bodyweight · Medium
GlutesQuadricepsHamstringsInner thighs
4-Cone Single Foot Lateral Hops
Bodyweight · Medium
GlutesQuadricepsCalvesCoreOuter thighs
4-Way Single Leg Hop
Bodyweight · Medium
GlutesQuadricepsHamstringsCalvesCore