Barbell Box Squat

Barbell Box Squat Basics

Primary muscles worked: Quads, Glutes

Synergist Muscles: Hamstrings

Mechanics: Compound

Equipment: 24 to 36 inch box or bench at that height and barbell

How To Perform The Barbell Box Squat

• First the box should be set up about two feet behind the barbell tower. You will almost always utilize a step back unrack for the box squat. This simply means you will unrack the barbell with a backward motion. A spotter is highly recommended to help you with correct positioning during this box squat as well.
• Much like the traditional squat, you will allow the barbell to rest across your back and traps a few inches below your neck.
• Grip the barbell with an overhand grip with your hands spaced about six to twelve inches past shoulder width.
• Also have your feet spaced about shoulder width to six inches past shoulder width apart.
• Maintain a "big chest" throughout the lift by keeping yourr shoulder blades retracted (as if the shoulder blades are trying to touch each other in the back).
• Now, unrack the weight and step about a foot back. At this point, the spotter will adjust the box and yourself as needed to ensure that your bottom will contact the box with maximal coverage.
• Next, squat down, bending at your knees and hips until your bottom has fully contacted the box.
• Once your bottom has fully contacted the box, push through your feet, utilizing strength in your quads and glutes to return to the standing and upright position.
• After you have reached full extension with your legs and hips, you may perform another rep.

Barbell Box Squat Tips

• It is important to note that the knees should not extend beyond the toes during the lift.
• Make sure to explode from the hips as you extend off of the box.
• Do not allow your back to arch when performing this exercise, you want your back to be flat throughout the entirety of the lift. Curving your spine too much will increase your risk of injury.

Barbell Box Squat and Sports Application

The barbell box squat is an excellent exercise that mimics the motion of jumping. Since jumping is an important part of many sports, the barbell box squat is effective for improvements to the muscles that assist with jumping. The barbell box squat also can teach hip explosion as the athlete must drive their body off of the box from a seated position. Explosive hip ability is crucial for speed and acceleration.