Legs / Advanced / Compound (multi-joint)

Box Squat with Bands

A barbell exercise for the quads, with the hip abductors, adductors and calves assisting.

At a glance

Primary

Quads

Secondary

Hip abductors (glute med), Adductors, Calves, Glutes, Hamstrings, Lower back (erectors)

Equipment

Barbell, Resistance band, Bench

Movement pattern

Squat

Level

Advanced

Type

Legs, Compound (multi-joint)

How to do it

1. Begin in a power rack with a box at the appropriate height behind you. Set up the bands on the sleeves, secured to either band pegs, the rack, or dumbbells so that there is appropriate tension. If dumbbells are used, secure them so that they don't move. Also, ensure that the dumbbells you are using are heavy enough for the bands that you are using. Additional plates can be used to hold the dumbbells down. If more tension is needed, you can either widen the base on the floor or choke the bands. Typically, you would aim for a box height that brings you to a parallel squat, but you can train higher or lower if desired.
2. Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders. Remove the bar from the rack, creating a tight arch in your lower back, and step back into position. Place your feet wider for more emphasis on the back, glutes, adductors, and hamstrings, or closer together for more quad development. Keep your head facing forward.
3. With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips until you are seated on the box. Ideally, your shins should be perpendicular to the ground. Pause when you reach the box, and relax the hip flexors. Never bounce off of a box.
4. Keeping the weight on your heels and pushing your feet and knees out, drive upward off of the box as you lead the movement with your head. Continue upward, maintaining tightness head to toe. Use care to return the barbell to the rack.

Common mistakes

• ✗ Dropping onto the box.

  Why it hurts: The spine is compressed between the bar and the box, a real risk for the lower back.

  ✓ Instead: Sit back under control, touch the box lightly, then drive up.

• ✗ Relaxing completely on the box and rocking to get up.

  Why it hurts: Losing the brace mid-rep lets the spine round when you try to stand.

  ✓ Instead: Stay tight while seated: brace, keep the shins vertical and stand straight up.

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