Barbell Box Squat

Muscle Groups Involved

Hamstrings - Primary
Hamstrings - Primary
Glutes - Primary
Quads - Primary

Highlights

Sit down quietly and gently - do not flop down.
Sit back into the squat.
Be sure your ankles are in front of your knees when seated.
Brace hard and lean forwards while performing a hamstring curl to pull yourself back up.

Description

The Barbell Box Squat is a popular but often misunderstood exercise that is very popular in powerlifting circles. It is an excellent choice for strengthening your hamstrings and posterior chain generally. To perform the Barbell Box Squat start in a standing position with a barbell placed on your shoulders as you would for a typical Back Squat. Have a box or bench placed behind you, set at the proper height for squat depth, ideally 90 degrees of knee bend or lower. Take a deep breath and brace your core hard. Sit back into the squat as if sitting in a chair. Lower yourself under control until you come to a pause, resting on the box. Stay tight the entire time, not letting the tension out of your core. At this point your ankles should be one to two inches in front of your knees, instead of directly beneath your knees. Rebrace your core, lean forwards without rounding your back and perform a forceful hamstring curl to pull yourself back into the standing position. As you stand back up, drive through your heels, keeping your spine neutral, but driving upwards with your upper back into the bar. Pause briefly at the top before taking another breath and lowering yourself for another repetition.

Common Mistakes

Do not flop down onto the box or bench as you can injure your back. Lower y

Do not flop down onto the box or bench as you can injure your back. Lower yourself under control and do not bounce or relax once you make contact with the box. Be sure that your ankles are in front of your knees in the seated position as you want to perform a hamstring curl to stand back up. Do not round or arch your back excessively while squatting.

Pro Tips

Think of the standing up portion of the exercise as performing a hamstring

Think of the standing up portion of the exercise as performing a hamstring curl which will place the stress on your posterior chain, low back and hips, and less on your quadriceps. Imagine ripping the carpet apart with your heels as you stand to increase glute activation.

Purpose

The Barbell Box Squat is an excellent exercise for training power and stren

The Barbell Box Squat is an excellent exercise for training power and strength through the posterior chain. It is relatively easy on your knees and takes the emphasis off of the quadriceps. It also teaches you how to keep tight and brace under load. This exercise can be used in many different contexts from rehab to powerlifting.

Form

In the seated position, your ankles should one to two inches in front of yo

In the seated position, your ankles should one to two inches in front of your knee. If your ankle is directly below your knee when seated with your knee bent to 90 degrees, your ankle is behind your knee in a traditional squat in the bottom position.