Barbell Box Squat
Description
This exercise involves squatting with a barbell on your back while standing on a box or bench. It helps to improve lower body strength and stability, as well as overall squat form.
Muscle Group
Equipment Required
Barbell Box Squat Instructions
- Set up a barbell on a squat rack at a height that allows you to sit on a box or bench with your thighs parallel to the ground when you squat down.
- Load the barbell with an appropriate weight for your fitness level and goals.
- Stand in front of the barbell with your feet shoulder-width apart and your toes pointing slightly outward.
- Step forward and position yourself under the barbell so that it rests on your upper back, just below your neck.
- Grasp the barbell with an overhand grip that is slightly wider than shoulder-width apart.
- Take a deep breath and brace your core muscles.
- Squat down until your buttocks touch the box or bench, keeping your knees in line with your toes and your back straight.
- Pause briefly at the bottom of the squat, then push through your heels to stand back up to the starting position.
- Repeat for the desired number of repetitions.
Barbell Box Squat Form & Visual
Barbell Box Squat Benefits
- Targets the quadriceps, hamstrings, glutes, and lower back muscles
- Allows for a greater range of motion compared to traditional squats
- Reduces stress on the knees and lower back
- Improves overall lower body strength and power
- Can be used as a variation to traditional squats for added variety in a workout routine
Barbell Box Squat Muscles Worked
- Quadriceps
- Glutes
- Hamstrings
- Lower back
- Abdominals
Barbell Box Squat Variations & Alternatives
- Barbell Back Squat
- Barbell Front Squat
- Dumbbell Box Squat
- Kettlebell Box Squat
- Single Leg Box Squat
- Sumo Box Squat
- Paused Box Squat
- Box Jump Squat
- Box Pistol Squat
