Barbell Box Squat
BarbellStrength
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The Barbell Box Squat is a strength exercise where you squat down to touch a box or bench with your glutes before exploding back up, using a barbell across your upper back. Its primary purpose is to build explosive power and reinforce proper squat depth while reducing stress on the knees compared to free squats. It mainly targets the quads, with secondary work on the glutes, posterior thighs, and back, making it ideal for powerlifters, athletes seeking lower-body strength, and those improving squat technique.
How to Perform Barbell Box Squat
- 1Set up a box or bench at knee height (or slightly below) behind you. Load the barbell on a rack at upper chest height.
- 2Step under the bar, place it across your upper back (traps), and grip it slightly wider than shoulder-width with thumbs around the bar.
- 3Unrack the bar by straightening your legs, step back so the box is directly behind you, and position feet shoulder-width apart with toes slightly out.
- 4Engage your core, keep chest up and gaze forward, then inhale deeply as you hinge at the hips and bend your knees to lower slowly.
- 5Sit back onto the box with control until your hips are at or just below knee level, allowing a brief pause while maintaining tension (do not relax).
- 6Exhale forcefully as you drive through your heels, extend your knees and hips simultaneously to stand back up to the starting position.
- 7Repeat for desired reps, then rerack the bar safely.
- 8Key form tips: Keep shins vertical, knees tracking over toes, and back neutral—avoid rounding or excessive forward lean. Common mistakes: Bouncing off the box, partial depth, or letting knees cave inward.
