QUADRICEPS · BARBELL
How to do the box squat
The box squat trains your quadriceps, with help from your hamstrings, glutes. Here is how to do it with good form.
Step by step
- Place a plyometric box or flat gym bench behind yourself. The box or bench should be several inches away from your heels.
- Have your feet shoulder-width apart, with the toes pointing slightly out.
- Bring your shoulders back, engage your abs, and take a breath.
- Descend into a squat until your buttocks tap the box.
- Hold the bottom position for a moment and push through your heels to move back to the top as you exhale.
Muscles worked
| Primary | Quadriceps |
|---|---|
| Secondary | Hamstrings, Glutes |
| Equipment | Barbell |
Sets and reps
| Strength | 3–5 sets of 3–6 reps, 2–3 min rest |
|---|---|
| Muscle growth | 3–4 sets of 8–12 reps, 1–2 min rest |
| Muscular endurance | 2–3 sets of 15–20 reps, 30–60 s rest |
Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.
Programs that use the box squat
- 6-Week Shred3 × 15
Track your progress
Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.
Alternatives for your quadriceps
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