Squat · Regular
Barbell Box Squat
A back squat to a bench or box, which teaches the depth and sits the hips back.
Drawings by Everkinetic, CC BY-SA 4.0, shown white on dark.
- Works
- quads, glutes; also hamstrings, adductors, lower back
- Kit
- Barbell, Rack, Bench
- Dose
- 5 to 8 reps
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Set a bench behind you so the top is about knee height. Unrack the bar onto your upper back and stand just in front of it.
While you move
- Sit back to the bench
- Touch it, stay tight
- Shins nearly vertical
- Drive up through your heels
Avoid
- Dropping onto the bench
- Relaxing at the bottom
- Rocking back to stand up
Take care if you have trouble with your knees, your lower back or your hips.