Exercise description of the barbell box squat.  Learn about the barbell box squat with video and pictures.  Also learn how the barbell box squat can improve your sports performance.

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 exercise:  First the box should be set about two feet behind the barbell. The athlete will almost always utilize a step back unrack for the box squat. This simply means the athlete will unrack the barbell with a backward motion. A spotter is highly recommended to help the athlete with correct positioning during this box squat as well. Much like the traditional squat, the athlete will allow the barbell to rest across the back and traps a few inches below the neck. The athlete will grip the barbell with an overhand grip with hands spaced about six to twelve inches past shoulder width. The athlete will also have their feet spaced about shoulder width to six inches past shoulder width apart. The athlete should maintain a "big chest" throughout the lift by keeping their shoulder blades retracted (as if the shoulder blades are trying to touch each other in the back). The athlete will then unrack the weight and step about a foot back. At this point, the spotter will adjust the box and athlete as needed to ensure that the athlete's bottom will contact the box with maximal coverage. The athlete will then squat down, bending at the knees and hips until the athlete's bottom has fully contacted the box. It is important to note that the knees should not extend beyond the toes during the lift. Once the athlete's bottom has fully contacted the box, the athlete will push through the feet, utilizing strength in the quads and glutes to return to the standing and upright position. After the athlete has reached full extension with the legs and hips, he or she may perform another rep.

Spotting the exercise:  As with the traditional barbell squat and its many variations, the spotter should stand behind the athlete during the barbell box squat. In this case, the spotter will stand behind the box and move if necessary to support the athlete. When the athlete is in the seated position, the spotters arms should be positioned so that the spotter can brace the abdomen with one are around the athlete's waist and can brace the back with one hand supporting the lower back of the athlete. If the athlete can not stand back up from the seated position, the spotter will brace the athlete and assist them up by applying upward force directly on the athlete. The spotter's job becomes tricky when the athlete is partially up and is reaching failure. The safest thing for the spotter to do in these situations is to safely assist the athlete to the box and assume a stronger bracing position before helping the athlete reach a full standing position. The spotter should never obstruct the athlete's path to the box during the descent phase of the barbell box squat.

Sport specific 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.