How to Barbell Box Squats
The Barbell Box Squat is a variation of the traditional squat where a box is placed behind you. This exercise helps with depth control, reinforces proper squat mechanics, and can improve your overall squat strength.
Muscles Worked
- Quadriceps (front of the thighs)
- Gluteus Maximus (buttocks)
- Hamstrings (back of the thighs)
- Adductors (inner thighs)
- Core (abdominals and lower back)
Step-by-Step Guide: How to Perform Barbell Box Squats
- Set Up: Position a box behind you and set a barbell on a squat rack at about shoulder height. Step under the bar, place it across your upper back, and grip it with both hands. Your feet should be about shoulder-width apart.
- Unrack the Bar: Stand up straight to lift the bar off the rack. Take a step back and position yourself in front of the box.
- Brace Your Core: Tighten your abdominal muscles, keep your chest up, and maintain a neutral spine.
- Lower into the Squat: Begin by pushing your hips back, then bend your knees to lower your body until you sit lightly on the box. Ensure your knees are in line with your toes.
- Drive Back Up: Press through your heels to stand back up, returning to the starting position.
- Repeat: Perform the desired number of repetitions, maintaining control and form throughout.
- Rack the Bar: Carefully walk the barbell back to the rack and lower it onto the supports after completing your set.