Box Squat with Chains

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

Movement guide

Box Squat with Chains

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 Chains demonstrated on the 3D figure

3D demoBox Squat with ChainsAdvanced · 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. Typically, you would aim for a box height that brings you to a parallel squat, but you can train higher or lower if desired.
To set up the chains, begin by looping the leader chain over the sleeves of the bar. The heavy chain should be attached using a snap hook. Adjust the length of the lead chain so that a few links are still on the floor at the top of the movement.
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.

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

Back squat with chains demonstrated on the 3D figure

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

Box Squat with Bands demonstrated on the 3D figure

3D demoBox Squat with BandsAdvanced · 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

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Questions people ask

What muscles does the Box Squat with Chains 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 Chains?

A barbell.

Is the Box Squat with Chains 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 Chains?

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

How do I make the Box Squat with Chains harder?

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