Barbell Box Squat
Sit back to a box at target depth, pause without relaxing, then drive up to build hip power and consistent depth.
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Demo video from YouTube, played in its own player.
- Muscles worked
- Quads, Glutes, Hamstrings
- Equipment
- Barbell
- Movement
- Legs
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Alternatives
Other exercises for the quads, for when the barbell is taken or you want a change.
Questions
- What muscles does the Barbell Box Squat work?
- The Barbell Box Squat mainly works the quads, glutes and hamstrings.
- What equipment do you need for the Barbell Box Squat?
- A barbell.
- How many sets and reps of the Barbell Box Squat?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Barbell Box Squat?
- ATG Split Squat, Backward Sled Drag, Band Squat and Belt Squat work the same main muscle.
Program it for your clients
Coaches add the Barbell Box Squat to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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