# Barbell Box Squat

URL: https://heatsy.app/ex/barbell-box-squat

Also known as: Box Squat, Bench Squat, Barbell Low Box Squat, BB Box Squat

Body region: Legs, Glutes

## Muscles

- Main: Gluteus Maximus, Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius
- Helps: Adductor Magnus, Biceps Femoris, Semitendinosus, Semimembranosus
- Holds: Erector Spinae, Rectus Abdominis, Transversus Abdominis

## Equipment

- Barbell
- Squat Rack
- Plyo Box or Flat Bench

## Technique

1. Place a box or bench behind the rack at a height that puts your thighs about parallel when seated.
2. Set the bar on your upper back, unrack it and step back so the box is just behind your heels.
3. Push your hips back and sit down until you are briefly seated on the box, shins near vertical.
4. 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.

## Variations

- [Smith Chair Squat](https://heatsy.app/ex/smith-chair-squat)
- [Wide-Stance Barbell Box Squat](https://heatsy.app/ex/wide-stance-barbell-box-squat)

## Alternatives

- [Barbell Back Squat](https://heatsy.app/ex/back-squat)
- [Barbell Front Box Squat](https://heatsy.app/ex/barbell-front-box-squat)
- [Dumbbell Box Squat](https://heatsy.app/ex/dumbbell-box-squat)