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Box Squat with Bands

Exercise Data

Type: Powerlifting
Main Muscle Worked: Quadriceps
Other Muscles: Abductors, Adductors, Calves, Glutes, Hamstrings, Lower Back
Equipment: Barbell
Mechanics Type: Compound
Level: Expert
Sport: No
Force: N/A
Your Rating: 


9.0

Out of 10

Excellent

Exercise Rating Read Box Squat with Bands Reviews
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Box Squat with Bands Images

Box Squat with Bands
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Box Squat with Bands
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Box Squat with Bands Guide

Main Muscle: Quadriceps

  1. 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.
  2. 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.
  3. 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.
  4. 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.



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Muscle Targeted: Quadriceps

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Muscle Targeted: Quadriceps

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of people found this review helpful

bankerrlb

Review: Box Squat with Bands

Exercise Rating
10/10

Feb 11, 2011 5:27 PM: I like this

bankerrlb BodyStats
Height:
5 '9" (1.75m)
Weight:
185 lbs
Down 5.0 lbs
Bodyfat:
No Data
More Body Stats


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