Barbell box squat

Category

Legs

Difficulty

Intermediate

Equipment

Barbell

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Erector Spinae

How to do it

1. Stand with your feet shoulder-width apart, back facing a sturdy box. Position a barbell across your upper back, gripping it with both hands, slightly wider than shoulder-width apart.
2. Slowly lower your body into a squat position by bending your knees and pushing your hips back, keeping your back straight.
3. Lower yourself until your glutes lightly touch the box or bench. Ensure your knees track over your toes and do not cave inward.
4. Push through your heels to stand back up to the starting position, extending your hips and knees fully. Repeat for the desired number of repetitions.

Form tips

• Ensure your knees track over your toes to prevent knee injuries and ensure proper form.
• Lower your body slowly and with control to maximize muscle engagement and prevent injury.
• Breathe steadily, exhaling as you push up and inhaling as you lower down.