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Upper Legs · Barbell
Barbell Box Squat
Barbell Box Squat is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings and lower back assisting. It needs a barbell and a box. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Lower Back · Erector Spinae
How to do Barbell Box Squat
- Stand with your feet shoulder-width apart, back facing a sturdy box. Position a barbell across your upper back, gripping it with both hands, slightly wider than shoulder-width apart.
- Slowly lower your body into a squat position by bending your knees and pushing your hips back, keeping your back straight.
- Lower yourself until your glutes lightly touch the box or bench. Ensure your knees track over your toes and do not cave inward.
- Push through your heels to stand back up to the starting position, extending your hips and knees fully. Repeat for the desired number of repetitions.
Form tips
- Ensure your knees track over your toes to prevent knee injuries and ensure proper form.
- Lower your body slowly and with control to maximize muscle engagement and prevent injury.
- Breathe steadily, exhaling as you push up and inhaling as you lower down.
Barbell Box Squat alternatives
More quads exercises
Barbell Box Squat FAQ
What muscles does Barbell Box Squat work?
Barbell Box Squat mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings and lower back work as secondary muscles.
What equipment do you need for Barbell Box Squat?
You need a barbell and a box.
How many sets and reps of Barbell Box Squat should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Box Squat good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Barbell Box Squat burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Barbell Box Squat?
Other exercises for the quads include Dumbbell Bulgarian Box Split Squat, Bodyweight Squat, Pistol Squat to Box and Dumbbell Split Squat.
For developers
Use Barbell Box Squat in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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