Barbell Box Squat

1. Set a box or bench behind you at a height that puts your thighs at or slightly below parallel when seated.
2. Position a loaded barbell across your upper back and unrack it, stepping back to stand in front of the box.
3. Set your feet shoulder width apart or slightly wider, toes turned out a little.
4. Push your hips back first, as if reaching for the box behind you, letting your knees bend as you descend.
5. Lightly touch the box with your hips without fully sitting down or relaxing your muscles.
6. Keep your chest up and core braced the entire time you are in contact with the box.
7. Drive through your heels and midfoot to stand back up explosively, without rocking or bouncing off the box.
8. Perform 4 to 8 reps, resetting your position each time before descending again.

Common Mistakes

• Slamming down onto the box: Dropping your weight fully onto the box removes tension and can jar the lower back. Lower under control and only lightly tap the surface.
• Rounding the lower back at the bottom: Losing your brace as you reach the box puts the spine at risk under load. Keep your core tight through the entire descent.
• Using a box that is too low: A box set below your normal working depth encourages you to relax fully and lose tightness. Match the height to a depth you can control with tension.
• Leaning too far forward: Pushing the knees forward instead of the hips back turns this into a more knee-dominant squat. Reach the hips back first to load the box correctly.