If you’re already doing regular squats in your workout routine, you might wonder why you would ever need to add box squats to your leg exercises?
Aren’t they just an easier version of standard squats?
Here’s the thing about box squats. While they do stop your range of motion at around 90%, preventing you from going that extra mile, they also prevent you from bouncing out of the hole.
- 1Rack a barbell at shoulder height, get under the bar and put it on your traps
- 2Un-rack the bar and take a step back, so that you are a couple of inches in front of the box
- 3Place feet at shoulder width with toes slightly out
- 4Bend knees slightly out of lockout
- 5Keep the back straight and squat down slowly
- 6When your butt touches the box, explode back up
- 7Repeat the movement pattern
Note: If you want the movement to be more challenging, sit completely on the bench/box.
Many guys will use the bounce to help drive them upward at the bottom of the squat (this will be especially the case if you’re someone who utilizes knee wraps) and this can decrease the total strength progress you make.
The barbell box squat is a great move for when you really want to target your quads and drive them into growth.
With this squat variation, you can go 10-20% heavier than you can on a regular squat, so they’re excellent to do when strength is a focus.
They’re also good for avoiding injury risk as well as the knee won’t move as far past the shins.
I recommend doing 6-8 reps per set on this leg exercise and if you really want to brutalize your legs, do them after you do barbell squats.
Try going a bit heavier than you do on standard squats and plan to do these on a day you aren’t doing your regular squats.