Box Squats with Bench and Olympic Bar
Box squats teach proper depth and build explosive strength out of the bottom position.
LegsIntermediateStrengthSquat
At a glance
| Muscles worked | Primary: quads & glutes. Secondary: hamstrings, core |
|---|---|
| Muscle group | Legs |
| Difficulty | Intermediate |
| Type | Strength · Squat |
| Sets & reps | 3 sets × 6-10 reps |
| Estimated calories burned | ~7 kcal |
How to do it
- Set a bench or box behind you and unrack the Olympic bar.
- Descend under control until you sit lightly on the box.
- Pause briefly, then drive through the heels to stand.
- Keep the chest up and core braced.
- Repeat for desired reps.
Equipment
- Olympic Bar
- Bench or Box
Coaching tips
Benefits
Box squats teach proper depth and build explosive strength out of the bottom position.
Common mistakes
Avoid collapsing onto the box or rounding the lower back.
Make it harder
Increase bar weight or lower the box slightly.
Make it easier
Use bodyweight or a lighter bar.
Breathing
Inhale as you descend, exhale as you stand.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 12-15 each legGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.