Barbell Box Squat

Barbell Box Squat


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

  1. 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.
  2. Load the barbell with an appropriate weight for your fitness level and goals.
  3. Stand in front of the barbell with your feet shoulder-width apart and your toes pointing slightly outward.
  4. Step forward and position yourself under the barbell so that it rests on your upper back, just below your neck.
  5. Grasp the barbell with an overhand grip that is slightly wider than shoulder-width apart.
  6. Take a deep breath and brace your core muscles.
  7. Squat down until your buttocks touch the box or bench, keeping your knees in line with your toes and your back straight.
  8. Pause briefly at the bottom of the squat, then push through your heels to stand back up to the starting position.
  9. Repeat for the desired number of repetitions.

Barbell Box Squat Form & Visual

Barbell Box Squat

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