Box Squat (Barbell)

Squat down until you sit on a box behind you. Pause briefly. Explode up. Breaks the momentum cycle.

Quick facts

Primary and secondary muscle groups targeted by this movement.

quads

glutes (max)

What you need and how to position yourself before starting.

barbellraised platform/box

Bilateral

Standing

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Find a box or bench that is at a height suitable for your squat depth.
- Stand with your feet shoulder-width apart and the barbell resting on your upper back, not your neck.
Step 2Position Your Feet
- Ensure your feet are flat on the ground, slightly wider than shoulder-width apart.
- Point your toes slightly outward to maintain balance and stability.
Step 3Engage Your Core
- Tighten your core muscles to stabilize your body throughout the movement.
- Keep your chest up and shoulders back to maintain a neutral spine.
Step 4Initiate the Squat
- Begin the squat by pushing your hips back as if you are going to sit down on the box.
- Bend your knees while keeping your weight on your heels.
Step 5Reach the Box
- Lower your body until you lightly touch the box with your glutes, ensuring you do not sit down fully.
- Keep your back straight and chest up throughout the movement.
Step 6Stand Up
- Push through your heels to stand back up, straightening your legs and returning to the starting position.
- Engage your glutes and core as you rise.
Step 7Repeat
- Perform the desired number of repetitions while maintaining proper form.
- Focus on controlled movements and avoid bouncing off the box.
Step 8Finish the Exercise
- After completing your reps, carefully rack the barbell on the squat rack.
- Ensure you maintain good posture as you step away from the bar.