Barbell Box Squat
The barbell box squat helps maintain consistent squat depth and emphasizes hip extension for the glutes.
Base exercise: Back squatMuscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Set the box to an appropriate height for your squat and position yourself under the bar in the rack, place the bar across your upper back, and pull your shoulder blades together.
- 02
Step back, place your feet shoulder-width apart, and turn your toes slightly outward. Take a deep breath into your abdomen and brace your core before descending.
- 03
Lower yourself under control by pushing your hips back toward the box, keep your knees tracking over your toes, and maintain a neutral spine.
- 04
Sit lightly on the box and pause briefly without bouncing, maintaining core bracing and glute tension.
- 05
Drive your feet into the floor and stand up, fully extend your hips and knees, and squeeze your glutes at the top.
How to get started at the gym
§ 03 · SisuLiftBarbell Box Squat is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Use ChatGPT? Add SisuLift there and ask for a training program or an exercise guide right in the chat. Open SisuLift in ChatGPT
Tips
§ 04 · TipsKeep your weight over the middle and back of your feet, and avoid letting your heels lift off the floor. Do not relax on the box; maintain core bracing and your back position throughout.
The barbell box squat helps maintain consistent squat depth and emphasizes hip extension for the glutes.
More exercises: Quadriceps
§ 05 · Same muscles
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