How do you do the Box Squat (Barbell)?

Set up under the bar as for a back squat, with a box a few feet behind the rack at about parallel height. Brace, unrack the bar and step back until your calves are almost touching the box. Push your hips back and squat down, sitting onto the box under control as if onto a soft pillow. Pause on the box without relaxing or rocking. Drive up through your whole foot and stand fully tall.

What muscles does the Box Squat (Barbell) work?

Mainly the quads, glutes, adductors and lower back, with help from the calves.

What are common Box Squat (Barbell) mistakes?

Relaxing and sitting on the box too long. Bouncing off the box without a pause. Setting the box well above parallel.

Box Squat (Barbell): how to do it, form cues and muscles worked

How to do it

Set up under the bar as for a back squat, with a box a few feet behind the rack at about parallel height.
Brace, unrack the bar and step back until your calves are almost touching the box.
Push your hips back and squat down, sitting onto the box under control as if onto a soft pillow.
Pause on the box without relaxing or rocking.
Drive up through your whole foot and stand fully tall.

Key cues

Calves almost touching the box
Sit back like onto a soft pillow
Stay tight on the box
No bounce off the box
Stand up with force

Common mistakes

Relaxing and sitting on the box too long
Bouncing off the box without a pause
Setting the box well above parallel

Muscles worked

Primary: Quads, glutes, adductors and lower back
Secondary: Calves

Equipment

Barbell, squat rack and box.

References

StrengthLog: Box Squat
BarBend: How to Do the Box Squat
StrengthLog: Squat