Barbell box squat

Quads

• Target muscles: legs, glutes, hamstrings, calves
• Equipment: barbell
• Level: intermediate

How to do it

1. Place a bench behind you and stand with your back to it, feet shoulder-width apart.
2. Rest the bar on your upper back across your traps, hands slightly wider than shoulder-width, elbows back.
3. Pushing your hips back and bending your knees, lower down until your hips touch the bench.
4. Keep your back neutral, chest up, and knees tracking over your toes.
5. Drive through your feet and stand back up to full height without relaxing your core.
6. Repeat for the desired number of reps.

Swap it for

• stepdown squat
• Barbell box front squat
• barbell landmine squat
• Kneeling barbell squat
• Sissy Squat
• dumbbell supported squat

Harder

• Barbell Bulgarian split squat
• barbell overhead squat
• Weighted Sissy Squat (Holding Support)
• Sissy Squat

Easier

• Rear-Foot-Elevated Split Squat (Bodyweight)
• smith chair squat
• dumbbell supported squat
• dumbbell goblet squat