Strength

Barbell Box Squat

The Barbell Box Squat boosts lower body strength, targeting hips, thighs, and calves. Sit on a box, then push through your feet to stand, building strength and endurance.
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Barbell Box Squat instructions
Step-by-step instructions
1
Stand upright with a barbell resting on your shoulders behind your neck.
2
Place a sturdy box or bench, high enough that your thighs will be parallel to the floor when you sit, behind you.
3
Stand with your feet shoulder-width apart, slightly pointed outward.
4
Lower your body by bending your knees, keeping your back straight until your buttocks touch the box.
5
Stand back up to the starting position, pushing through your heels and straightening your knees. Avoid bouncing or using momentum to stand, control your movement instead.
Stand upright with a barbell resting on your shoulders behind your neck.
Place a sturdy box or bench, high enough that your thighs will be parallel to the floor when you sit, behind you.
Stand with your feet shoulder-width apart, slightly pointed outward.
Lower your body by bending your knees, keeping your back straight until your buttocks touch the box.
Stand back up to the starting position, pushing through your heels and straightening your knees. Avoid bouncing or using momentum to stand, control your movement instead.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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