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Strength exercises Β· Lower body

Barbell back box squat

Difficulty Squats

How to perform it

Back squat sitting down onto a box β€” quads and glutes, the box controls depth and forces a pause in the bottom. Differs from the barbell back squat in the limited range and an explosive start from a static position.

Equipment

  • Barbell 15 kg (technique bar) / Barbell 20 kgFree weight Β· 15 kg
  • Squat rackMachine
  • Plyo boxBodyweight

Muscles worked

Muscles and artwork credits
  • Biceps femoris
  • Erector spinae
  • Gluteus maximus
  • Rectus abdominis
  • Rectus femoris
  • Transverse abdominis (not on the surface map)
  • Vastus intermedius (not on the surface map)
  • Vastus lateralis
  • Vastus medialis

Artwork: Ryan Graves, CC BY 4.0, modified

Related exercises

Find another variation and compare difficulty.

Family in the library

Squats

Exercise family Β· pattern: Squats

1 family Β· 10 variationsDifficulty

Difficulty describes how demanding the execution is. It is not a recommended training order.