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

Calf Press on Seated Leg Press, Leverage Machine
Type: Lower, Legs
Target: Calves, Quadriceps
Synergist: Glutes, 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 High Pull, Barbell
Type: Upper, Lower, Pull
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Biceps, Forearms, Calves, Back

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

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

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

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

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

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