A barbell squat using a box to train leg strength and controlled depth.
- +Builds leg and hip strength
- +Helps develop consistent squat depth
- –Can reduce natural squat range
- –May encourage rocking or pausing
This exercise targets:
Quadriceps
Quads
Glutes
Glutes
Hamstrings
Hamstrings
Adductors
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set a box so hips reach just below parallel when seated
- Place barbell on upper back; grip tight; feet shoulder-width, toes slightly out
- Brace your core, lift chest, and set your gaze forward
- Sit back and down under control, keeping shins near vertical
- Lightly touch the box; pause 1 second without relaxing or rocking
- Drive through mid-foot/heels; push knees out and stand tall
- Keep spine neutral and bar over mid-foot the whole time
- Use safety pins/spotters and add weight only when form is solid
