Speed Box Squat

How to do the Speed Box Squat

1. Attach bands to the bar that are securely anchored near the ground. You may need to choke the bands to get adequate tension.
2. Use a box of an appropriate height for this exercise. Load the bar to a weight that still requires effort, but isn't so heavy that speed is compromised. Typically, that will be between 50-70% of your one rep max.
3. Position the bar on your upper back, shoulder blades retracted, back arched and everything tight head to toe. This will be the starting position.
4. Unrack the bar and position yourself in front of the box. Sit back with your hips until you are seated on the box, ensuring that you descend under control and don't crash onto the surface.
5. Pause briefly, and explode off of the box, extending through the hips and knees.

Muscles worked

Role	Muscles
Primary	quads
Secondary	calves, glutes, hamstrings
Equipment	barbell
Difficulty	intermediate
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 Bench Jump Bodyweight Bodyweight Walking Lunge Bodyweight Double Leg Butt Kick Bodyweight Fast Skipping Bodyweight Freehand Jump Squat Bodyweight

Easier than the Speed Box Squat

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

Alternate Leg Diagonal Bound beginner · Bodyweight Barbell Squat beginner · Barbell Barbell Walking Lunge beginner · Barbell

Harder than the Speed Box Squat

Zercher Squats expert · Barbell Weighted Sissy Squat expert · Barbell Squat Jerk expert · Barbell

Common questions

What muscles does the Speed Box Squat work?

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

What equipment do you need for the Speed Box Squat?

A Barbell. Without a barbell, Alternate Leg Diagonal Bound, Bench Jump, and Bodyweight Walking Lunge train the same muscle, and 27 of the catalogue's options for this muscle need no equipment.

Is the Speed Box Squat suitable for beginners?

It is rated intermediate. Start with Alternate Leg Diagonal Bound, Barbell Squat, and Barbell Walking Lunge and work up.

Where should the Speed Box Squat go in a workout?

Early — the Speed Box Squat is compound, working 4 muscle groups, so run it first or second while you are fresh.

Similar exercises

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