Box Squat with Bands

An advanced strength exercise for the quads, hip abductors, adductors, calves, glutes, hamstrings and back, done with a barbell.

Movement guide

Box Squat with Bands

Demand · source-assignedHard (unreviewed)

Equipment requiredA barbell

Muscle focusQuads · Hip abductors · Adductors · Calves · Glutes · Hamstrings · Back

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Barbell box squat demonstrated on the 3D figure

3D demoBarbell box squatIntermediate · A barbell

Similar move, intermediate grade.

This move

Box Squat with Bands demonstrated on the 3D figure

3D demoBox Squat with BandsAdvanced · A barbell

Advanced grade (source-assigned).

Harder option

Shrimp Squat demonstrated on the 3D figure

3D demoShrimp SquatExpert · No equipment

Similar move, expert grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Begin in a power rack with a box at the appropriate height behind you. Set up the bands on the sleeves, secured to either band pegs, the rack, or dumbbells so that there is appropriate tension. If dumbbells are used, secure them so that they don't move. Also, ensure that the dumbbells you are using are heavy enough for the bands that you are using. Additional plates can be used to hold the dumbbells down. If more tension is needed, you can either widen the base on the floor or choke the bands. Typically, you would aim for a box height that brings you to a parallel squat, but you can train higher or lower if desired.
Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders. Remove the bar from the rack, creating a tight arch in your lower back, and step back into position. Place your feet wider for more emphasis on the back, glutes, adductors, and hamstrings, or closer together for more quad development. Keep your head facing forward.
With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips until you are seated on the box. Ideally, your shins should be perpendicular to the ground. Pause when you reach the box, and relax the hip flexors. Never bounce off of a box.
Keeping the weight on your heels and pushing your feet and knees out, drive upward off of the box as you lead the movement with your head. Continue upward, maintaining tightness head to toe. Use care to return the barbell to the rack.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Quads. Also: Hip abductors, Adductors, Calves, Glutes, Hamstrings, Back.

Equipment

A barbell

Level

Advanced (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Box Squat with Chains demonstrated on the 3D figure

3D demoBox Squat with ChainsAdvanced · A barbell

Reverse Band Box Squat demonstrated on the 3D figure

3D demoReverse Band Box SquatIntermediate · A barbell

Speed Box Squat demonstrated on the 3D figure

3D demoSpeed Box SquatIntermediate · A barbell

Single-leg high box squat demonstrated on the 3D figure

3D demoSingle-leg high box squatIntermediate · A step + A band

Back squat with bands demonstrated on the 3D figure

3D demoBack squat with bandsAdvanced · A barbell + A band

Back squat with chains demonstrated on the 3D figure

3D demoBack squat with chainsAdvanced · A barbell + Other / check instructions

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Questions people ask

What muscles does the Box Squat with Bands work?

Mainly the quads, with help from the hip abductors, adductors, calves, glutes, hamstrings and back.

What equipment do I need for the Box Squat with Bands?

A barbell.

Is the Box Squat with Bands good for beginners?

It is an advanced move. The grade comes from the source database and has not been independently reviewed. Build up to it with the Barbell box squat first.

What is an easier alternative to the Box Squat with Bands?

Try the Barbell box squat. It works similar muscles at a lower grade.

How do I make the Box Squat with Bands harder?

Progress to the Shrimp Squat, or add load, range or slower lowering once your form is solid.