Box Squat with Chains

How to do the Box Squat with Chains

1. Begin in a power rack with a box at the appropriate height behind you. 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. To set up the chains, begin by looping the leader chain over the sleeves of the bar. The heavy chain should be attached using a snap hook. Adjust the length of the lead chain so that a few links are still on the floor at the top of the movement.
3. 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.
4. 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.
5. 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.

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.

Bodyweight Walking Lunge Bodyweight Freehand Jump Squat Bodyweight Squats - With Bands Resistance Bands Bodyweight Squat Bodyweight Dumbbell Squat Dumbbell Dumbbell Squat To A Bench Dumbbell

Easier than the Box Squat with Chains

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

Barbell Squat beginner · Barbell Dumbbell Squat beginner · Dumbbell Smith Machine Squat beginner · Machine

Superset the Box Squat with Chains with

Opposing hamstrings work — alternate sets without extra rest.

Power Clean hamstrings Romanian Deadlift hamstrings Snatch Pull hamstrings Stiff-Legged Barbell Deadlift hamstrings

Common questions

What muscles does the Box Squat with Chains work?

The Box Squat with Chains primarily works the quads, with the abductors, adductors, calves, glutes, hamstrings, and lower back as secondary movers. Squat with Plate Movers, Suspended Split Squat, and Barbell Full Squat train the same muscle, across 9 equipment types.

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

A Barbell. Without a barbell, Bodyweight Walking Lunge, Freehand Jump Squat, and Squats - With Bands train the same muscle, and 27 of the catalogue's options for this muscle need no equipment.

Is the Box Squat with Chains suitable for beginners?

It is rated expert. Start with Barbell Squat, Dumbbell Squat, and Smith Machine Squat and work up.

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

Early — the Box Squat with Chains is compound, working 7 muscle groups, so run it first or second while you are fresh, then superset Power Clean and Romanian Deadlift later.

Similar exercises

Squat with Plate Movers Barbell Suspended Split Squat Other Equipment Barbell Full Squat Barbell Barbell Squat Barbell Barbell Squat To A Bench Barbell Box Squat with Bands Barbell