Box Squat with Bands

How to do the Box Squat with Bands

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.

Muscles worked

Role	Muscles
Primary	quads
Secondary	abductors, adductors, calves, glutes, hamstrings, lower back
Equipment	barbell
Difficulty	expert
Type	compound

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Alternate Leg Diagonal Bound Bodyweight Double Leg Butt Kick Bodyweight Fast Skipping Bodyweight Bench Jump Bodyweight Bodyweight Walking Lunge Bodyweight Freehand Jump Squat Bodyweight

Easier than the Box Squat with Bands

Same movement pattern, lower entry difficulty — work up from here.

Alternate Leg Diagonal Bound beginner · Bodyweight Depth Jump Leap beginner · Other Equipment Double Leg Butt Kick beginner · Bodyweight

Common questions

What muscles does the Box Squat with Bands work?

The Box Squat with Bands primarily works the quads, with the abductors, adductors, calves, glutes, hamstrings, and lower back as secondary movers. Reverse Band Box Squat, Box Squat, and Reverse Band Power Squat train the same muscle, across 9 equipment types.

What equipment do you need for the Box Squat with Bands?

A Barbell. Without a barbell, Alternate Leg Diagonal Bound, Double Leg Butt Kick, and Fast Skipping train the same muscle, and 27 of the catalogue's options for this muscle need no equipment.

Is the Box Squat with Bands suitable for beginners?

It is rated expert. Start with Alternate Leg Diagonal Bound, Depth Jump Leap, and Double Leg Butt Kick and work up.

Where should the Box Squat with Bands go in a workout?

Early — the Box Squat with Bands is compound, working 7 muscle groups, so run it first or second while you are fresh.

Similar exercises

Reverse Band Box Squat Barbell Box Squat Barbell Reverse Band Power Squat Barbell Squat with Bands Barbell Squat with Chains Barbell Box Squat with Chains Barbell