Quads · Intermediate

Barbell Box Squat

Quads · also Glutes, Hamstrings

Equipment: Barbell, Rack, Box

How to do it

• Set a box so your thighs are about parallel when seated
• Bar on your upper back, stand just in front of the box
• Push your hips back and down, weight over midfoot and heels
• Touch the box lightly while staying braced and tall
• Drive through your heels to stand, hips and chest together

Common mistake

✕ HEELS LIFTING OFF FLOOR → ✓ SIT BACK, HEELS DOWN

Starting point: 3 sets × 6–8 reps, 120s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: nsca.com, sussex.ac.uk, pmc.ncbi.nlm.nih.gov.