Barbell Box Squat

The box squat is a lower-body exercise that increase strength, size, and power throughout the legs with an emphasis on the glutes and hamstrings. The exercise includes a pause at the bottom of the movement, activating more muscle fibers, which results in more strength, size, and power.

Step by step instructions

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Exercise Steps 1

Step

Stand with your feet shoulder-width apart in front of a chair-level box with a loaded barbell resting on the back of your shoulders. Push your hips back, and bend at the knees to get into a half-squat position.

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Exercise Steps 2

Step

Descend into a full squat position, but be sure not to sit on the box top. Pause when thighs are parallel and just a few inches from top. Brace core, pause, and then drive hips upward back into starting position.

Mistakes and Tips

  1. Do not rise completely from the squat position during the repetitions. Instead, make sure to keep knees bent into the half-squat at the top of the movement.
  2. Do not let the knees cave inward.

Advanced Variations