How to perform Barbell Box Squat with proper form
Setup
- Equipment: Use a squat rack, a barbell, and a sturdy box or bench.
- Box Height: Choose a box height that allows your thighs to be parallel to the ground when seated.
Starting Position
- Bar Placement: Position the barbell on your upper traps.
- Grip: Grab the bar with a slightly wider than shoulder-width grip.
- Foot Position: Stand with your feet shoulder-width apart or slightly wider, toes pointing slightly outward.
Execution
- Engage Core: Tighten your abdominal muscles to stabilize your spine.
- Descent:
- Begin by pushing your hips back while bending your knees.
- Lower your body in a controlled manner towards the box.
- Seated Position:
- Lightly touch the box with your glutes without bouncing.
- Maintain an upright torso throughout the movement.
- Ascent:
- Push through your heels to stand back up.
- Fully extend your hips and knees at the top.
Key Points
- Keep your chest up and back straight.
- Ensure your knees do not cave in; they should track over your toes.
- Focus on a controlled movement throughout the exercise.
Common Mistakes
- Bouncing off the box: Avoid using momentum to lift.
- Incorrect bar placement: Ensure it rests comfortably on your traps.
- Poor knee alignment: Prevent knees from caving inward.
By following this guide, you can perform the Barbell Box Squat safely and effectively.
Exercises

Box Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Box Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Bulgarian Split Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Cable Pull Through, Cable
Type: Lower, Pull
Target: Glutes
Synergist: Back, Hamstrings

Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms

Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms

Deadlift, Barbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms

Deadlift, Cable
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms

Deadlift, Dumbbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms

Deadlift, Smith Machine
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms

Deadlift, Band
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms

Deadlift, Kettlebell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms

Deadlift, Leverage Machine
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms

Deadlift High Pull, Barbell
Type: Upper, Lower, Pull
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Biceps, Forearms, Calves, Back

Deficit Deadlift, Barbell
Type: Lower, Pull
Target: Glutes
Synergist: Hamstrings, Back, Quadriceps, Calves

Deficit Deadlift, Trap Bar
Type: Lower, Pull
Target: Glutes
Synergist: Hamstrings, Back, Quadriceps, Calves

Front Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Front Squat, Cable
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Front Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Front Squat, Smith Machine
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Front Squat, Kettlebell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Glute Bridge, Barbell
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps

Glute Bridge, Dumbbell
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps

Glute Bridge, Band
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps

Glute Bridge March, Bodyweight
Type: Lower, Legs
Target: Glutes, Abs
Synergist: Hamstrings, Quadriceps

Glute Kickback, Cable
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Abs

Glute Kickback, Band
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Abs

Goblet Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Goblet Squat, Kettlebell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Hack Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Hack Squat, Smith Machine
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Hip Abductor, Cable
Type: Lower, Legs
Target: Glutes

Hip Abductor, Band
Type: Lower, Legs
Target: Glutes

Hip Abductor, Bodyweight
Type: Lower, Legs
Target: Glutes

Hip Abductor, Leverage Machine
Type: Lower, Legs
Target: Glutes

Hip Adductor, Leverage Machine
Type: Lower, Legs
Target: Hamstrings, Glutes
Synergist: Quadriceps

Hip Thrust, Barbell
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps

Hip Thrust, Band
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps

Hip Thrust, Bodyweight
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps

Hip Thrust, Leverage Machine
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps

Jump Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Jump Squat, Bodyweight
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Kettlebell Swing, Dumbbell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves

Kettlebell Swing, Kettlebell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves

Leg Press, Smith Machine
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Leg Press, Leverage Machine
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Lunge, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Lunge, Cable
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Lunge, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Lunge, Bodyweight
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Pistol Squat, Kettlebell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Pistol Squat, Bodyweight
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Pistol Squat, Leverage Machine
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Reverse Hyperextension, Band
Type: Core, Lower
Target: Glutes
Synergist: Hamstrings

Reverse Hyperextension, Leverage Machine
Type: Core, Lower
Target: Glutes
Synergist: Hamstrings

Romanian Deadlift, Barbell
Type: Lower, Legs
Target: Back, Glutes, Hamstrings
Synergist: Abs, Calves

Romanian Deadlift, Dumbbell
Type: Lower, Legs
Target: Back, Glutes, Hamstrings
Synergist: Abs, Calves

Safety Squat Bar Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Back, Calves

Seated Leg Press, Leverage Machine
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Side Hip Abductor, Barbell
Type: Lower, Legs
Target: Glutes

Side Hip Abductor, Bodyweight
Type: Lower, Legs
Target: Glutes

Side Hip Abductor, Leverage Machine
Type: Lower, Legs
Target: Glutes

Side Lying Clam, Bodyweight
Type: Lower, Legs
Target: Glutes

Single Leg Bridge, Bodyweight
Type: Lower, Legs
Target: Glutes, Abs
Synergist: Shoulders, Hamstrings, Chest

Single Leg Deadlift, Dumbbell
Type: Lower, Legs
Target: Back, Glutes
Synergist: Hamstrings

Single Leg Deadlift, Bodyweight
Type: Lower, Legs
Target: Back, Glutes
Synergist: Hamstrings

Single Leg Glute Bridge Bent Knee, Bodyweight
Type: Lower, Legs
Target: Glutes

Single Leg Glute Bridge On Bench, Bodyweight
Type: Lower, Legs
Target: Glutes

Single Leg Glute Bridge Straight Leg, Bodyweight
Type: Lower, Legs
Target: Glutes

Single Leg Hip Thrust, Barbell
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps

Single Leg Hip Thrust, Bodyweight
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps

Single Leg Hip Thrust, Leverage Machine
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps

Snatch, Dumbbell
Type: Upper, Lower, Pull
Target: Shoulders, Back, Glutes, Quadriceps
Synergist: Hamstrings, Calves, Chest, Triceps

Split Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Split Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Split Squat, Band
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Split Squat, Kettlebell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Split Squat, Bodyweight
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves, Back, Abs

Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves, Back, Abs

Squat, Smith Machine
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves, Back, Abs

Squat, Bodyweight
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves, Back, Abs

Squat, Leverage Machine
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves, Back, Abs

Squat Row, Band
Type: Upper, Lower, Pull
Target: Glutes, Back
Synergist: Shoulders, Hamstrings, Chest, Quadriceps, Calves

Step up, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Step up, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Step up, Band
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Step up, Bodyweight
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Stiff Leg Deadlift, Barbell
Type: Lower, Legs
Target: Back, Glutes, Hamstrings
Synergist: Quadriceps, Abs

Stiff Leg Deadlift, Dumbbell
Type: Lower, Legs
Target: Back, Glutes, Hamstrings
Synergist: Quadriceps, Abs

Stiff Leg Deadlift, Band
Type: Lower, Legs
Target: Back, Glutes, Hamstrings
Synergist: Quadriceps, Abs

Sumo Deadlift, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps, Hamstrings, Back
Synergist: Abs, Biceps, Forearms

Sumo Deadlift High Pull, Barbell
Type: Upper, Lower, Pull
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Biceps, Forearms, Calves, Back

Thruster, Barbell
Type: Upper, Lower, Push
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Chest, Calves, Triceps

Trap Bar Deadlift, Trap Bar
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Zercher Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Back Extension, Bodyweight
Type: Lower, Core
Target: Back
Synergist: Glutes, Hamstrings

Back Extension, Leverage Machine
Type: Lower, Core
Target: Back
Synergist: Glutes, Hamstrings

Bicycle Crunch, Bodyweight
Type: Core
Target: Abs
Synergist: Glutes, Quadriceps

Cable Twist, Barbell
Type: Core
Target: Abs
Synergist: Glutes

Cable Twist, Cable
Type: Core
Target: Abs
Synergist: Glutes

Cable Twist, Band
Type: Core
Target: Abs
Synergist: Glutes

Cable Twist, Bodyweight
Type: Core
Target: Abs
Synergist: Glutes

Cable Twist, Leverage Machine
Type: Core
Target: Abs
Synergist: Glutes

Calf Press on Seated Leg Press, Leverage Machine
Type: Lower, Legs
Target: Calves, Quadriceps
Synergist: Glutes, Hamstrings

Cross Body Crunch, Bodyweight
Type: Core
Target: Abs
Synergist: Glutes, Quadriceps

Elliptical Machine, Leverage Machine
Type: Lower, Legs
Synergist: Biceps, Forearms, Shoulders, Glutes, Hamstrings, Back, Chest, Quadriceps

Flat Leg Raise, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Glutes

Good Morning, Barbell
Type: Lower, Legs
Target: Hamstrings
Synergist: Glutes

Good Morning, Smith Machine
Type: Lower, Legs
Target: Hamstrings
Synergist: Glutes

Good Morning, Leverage Machine
Type: Lower, Legs
Target: Hamstrings
Synergist: Glutes

Hanging Leg Raise, Cable
Type: Core
Target: Abs
Synergist: Quadriceps, Glutes

Hanging Leg Raise, Bodyweight
Type: Core
Target: Abs
Synergist: Quadriceps, Glutes

Jackknife Sit Up, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Glutes

Leg Extension, Band
Type: Lower, Legs
Target: Quadriceps
Synergist: Glutes

Leg Extension, Leverage Machine
Type: Lower, Legs
Target: Quadriceps
Synergist: Glutes

Overhead Squat, Barbell
Type: Lower, Legs
Target: Quadriceps
Synergist: Hamstrings, Glutes, Calves

Overhead Squat, Dumbbell
Type: Lower, Legs
Target: Quadriceps
Synergist: Hamstrings, Glutes, Calves

Plank, Bodyweight
Type: Core
Target: Abs
Synergist: Shoulders, Glutes, Quadriceps

Reverse Lunge, Barbell
Type: Lower, Legs
Target: Quadriceps
Synergist: Hamstrings, Calves, Glutes

Reverse Lunge, Dumbbell
Type: Lower, Legs
Target: Quadriceps
Synergist: Hamstrings, Calves, Glutes

Reverse Lunge, Kettlebell
Type: Lower, Legs
Target: Quadriceps
Synergist: Hamstrings, Calves, Glutes

Reverse Lunge, Bodyweight
Type: Lower, Legs
Target: Quadriceps
Synergist: Hamstrings, Calves, Glutes

Straight Leg Deadlift, Barbell
Type: Lower, Legs
Target: Back, Hamstrings
Synergist: Glutes

Straight Leg Deadlift, Dumbbell
Type: Lower, Legs
Target: Back, Hamstrings
Synergist: Glutes

Straight Leg Deadlift, Band
Type: Lower, Legs
Target: Back, Hamstrings
Synergist: Glutes

Straight Leg Deadlift, Kettlebell
Type: Lower, Legs
Target: Back, Hamstrings
Synergist: Glutes

Superman, Dumbbell
Type: Core
Target: Back
Synergist: Glutes, Hamstrings

Superman, Bodyweight
Type: Core
Target: Back
Synergist: Glutes, Hamstrings

Toes To Bar, Bodyweight
Type: Core
Target: Abs
Synergist: Quadriceps, Glutes