Barbell Box Squat
Also known as: Box Squat, Bench Squat, Barbell Low Box Squat, BB Box Squat
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Place a box or bench behind the rack at a height that puts your thighs about parallel when seated.
- Set the bar on your upper back, unrack it and step back so the box is just behind your heels.
- Push your hips back and sit down until you are briefly seated on the box, shins near vertical.
- Keep your abs braced and drive up off the box to stand.
Cues
- Sit back with control, then explode up.
- Stay tight on the box; do not relax the back.
- Wider stance than usual helps reach the box with vertical shins.
Common mistakes
- Crashing down onto the box, which jars the spine.
- Rocking back and swinging forward to stand.
- Rounding the lower back while seated.