Box Squat (Barbell)
Complete guide to Box Squat (Barbell). Learn proper form, technique, and execution. Targets Quadriceps — Outer Quad, Inner Quad, Middle Quad. Requires barbell. Step-by-step instructions and expert tips.
How to Perform Box Squat (Barbell)
Add the appropriate amount of weight and place a box or bench behind you.
Step under the bar so it rests across your upper traps and unrack it, stepping back to stand in front of the box.
Stand with your feet shoulder-width apart and toes turned slightly outward.
Retract your shoulder blades, engage your abs, and take a breath.
Squat back and down until you sit on the box, pausing briefly.
Drive through your heels to stand back up, squeezing your glutes at the top and exhale.
Repeat for the desired number of repetitions, then rack the bar.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |