Box Squat with Bands
advancedstrengthpushcompound
- Body part
- Upper Legs
- Target
- Quadriceps
- Equipment
- Barbell
- Secondary
- Abdominals, Adductors, Glutes, Hamstrings, Lower Back
The Box Squat with Bands is an advanced squat variation that utilizes accommodating resistance to increase tension as you ascend. It targets the quadriceps, glutes, hamstrings, and core, helping to build explosive lower-body power and improve squatting mechanics.
Instructions
- 1Set up a box behind you at the desired height, then attach resistance bands to the barbell sleeves and secure them to the rack or heavy dumbbells on the floor.
- 2Position yourself under the barbell, resting it across your upper back, and unrack the weight with a tight core and arched lower back.
- 3Step back into a wide stance, keep your head facing forward, and begin your descent by pushing your knees and hips outward.
- 4Lower yourself under control until you are fully seated on the box, pausing briefly to relax the hip flexors while keeping your torso tight.
- 5Drive explosively off the box by pushing through your heels and keeping your knees out, ascending until you reach a full lockout.
- 6Safely re-rack the barbell once the set is complete.