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Barbell Box Squat
Barbell box squat is a hip-dominant squat variation that targets glutes, hamstrings, and quads to build explosive lower-body strength, improve form, and overcome sticking points in squats.
About Exercise
Equipment
Barbell, Squat Rack, Plyometric Box
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes, Quads, Hamstrings
Secondary Muscles
Adductors
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max
Quads
8/10Vastus Lateralis, Vastus Medialis, Rectus Femoris
Hamstrings
8/10Biceps Femoris, Semitendinosus, Semimembranosus
Lower Back
6/10Erector Spinae
Adductors
5/10Adductor Magnus
Programming
Typical Rep Range
4-12 reps
Rest Between Sets
120-180 seconds
How to Perform
Set barbell in squat rack at shoulder height. Place sturdy box behind bar so thighs hit parallel when seated. Position bar on upper back with feet shoulder-width, toes out 15-30 degrees.
- Inhale and brace core, unrack bar and step back to box.
- Push hips back and bend knees to lower until glutes touch box lightly.
- Pause briefly on box without relaxing tension.
- Drive through heels to extend hips and knees explosively.
- Squeeze glutes at top while keeping chest up.
- Repeat for reps, then rack bar safely.
Coaching Tips
Form Cues
- Sit back into hips
- Knees track over toes
- Maintain tight core
- Drive through heels
- Chest tall throughout
Breathing
Inhale deeply during descent to brace core; exhale forcefully during ascent.
Tempo
2-2-1
Range of Motion
Lower until glutes contact box at thigh-parallel depth; ascend to full hip and knee extension without locking knees.
Safety
Safety Notes
- Use safety pins in rack for heavy sets
- Ensure box is stable and rated for weight
- Avoid if acute back or knee pain present
- Start with light weights to master form
- Warm up thoroughly
Spotting
Use rack safeties set just below box height; spotter assists unracking and can help rack if needed, but not typically required for descent.
Common Mistakes
- Bouncing off box
- Knees caving in
- Rounding lower back
- Losing core tension
- Incorrect bar path
When to Avoid
- Acute lower back pain
- Knee joint instability
- Hip impingement
Flexibility Needed
- Adequate hip flexion for depth
- Ankle dorsiflexion to maintain upright torso
Build Up First
- Master basic air squat
- Proficient hip hinge mechanics
- Familiarity with back squat setup
Also known as
Box Back Squat, Barbell Back Box Squat
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