# Box Squat (Barbell)

> A barbell squat down to a box that you sit back onto and pause on, which builds your quads, glutes and lower back.

Page: https://fitnessie.app/exercises/box-squat/
Type: Barbell · Squat
Demo video: https://fitnessie.app/demos/box-squat-barbell/e74f877c58c702d0.mp4

## How to do it

1. Set up under the bar as for a back squat, with a box a few feet behind the rack at about parallel height.
2. Brace, unrack the bar and step back until your calves are almost touching the box.
3. Push your hips back and squat down, sitting onto the box under control as if onto a soft pillow.
4. Pause on the box without relaxing or rocking.
5. 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](https://www.strengthlog.com/box-squat/)
- [BarBend: How to Do the Box Squat](https://barbend.com/box-squat/)
- [StrengthLog: Squat](https://www.strengthlog.com/squat/)