Speed Box Squat

An intermediate strength exercise for the quads, calves, glutes and hamstrings, done with a barbell.

Movement guide

Speed Box Squat

Demand · source-assignedMedium (unreviewed)

Equipment requiredA barbell

Muscle focusQuads · Calves · Glutes · Hamstrings

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

Bodyweight squat demonstrated on the 3D figure

3D demoBodyweight squatBeginner · No equipment

Similar move, beginner grade.

This move

Speed Box Squat demonstrated on the 3D figure

3D demoSpeed Box SquatIntermediate · A barbell

Intermediate grade (source-assigned).

Harder option

Box Squat with Bands demonstrated on the 3D figure

3D demoBox Squat with BandsAdvanced · A barbell

Similar move, advanced 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

Attach bands to the bar that are securely anchored near the ground. You may need to choke the bands to get adequate tension.
Use a box of an appropriate height for this exercise. Load the bar to a weight that still requires effort, but isn't so heavy that speed is compromised. Typically, that will be between 50-70% of your one rep max.
Position the bar on your upper back, shoulder blades retracted, back arched and everything tight head to toe. This will be the starting position.
Unrack the bar and position yourself in front of the box. Sit back with your hips until you are seated on the box, ensuring that you descend under control and don't crash onto the surface.
Pause briefly, and explode off of the box, extending through the hips and knees.

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: Calves, Glutes, Hamstrings.

Equipment

A barbell

Level

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

Similar moves

Barbell box squat demonstrated on the 3D figure

3D demoBarbell box squatIntermediate · A barbell

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 Squats demonstrated on the 3D figure

3D demoSpeed SquatsAdvanced · 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 Speed Box Squat work?

Mainly the quads, with help from the calves, glutes and hamstrings.

What equipment do I need for the Speed Box Squat?

A barbell.

Is the Speed Box Squat good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Bodyweight squat.

What is an easier alternative to the Speed Box Squat?

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

How do I make the Speed Box Squat harder?

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