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Quads ยท Squat

Box Squat

A compound squat exercise for the glutes and quads, done with a barbell. It also works the hamstrings, adductors and lower back.

Barbell Compound Reps and weight Also called: barbell box squat
Illustrations: Everkinetic, CC BY-SA 4.0 (licence)

Muscles worked

Primary

Glutes and Quads

Do most of the work.

Secondary

Hamstrings, Adductors and Lower back

Help during each rep.

  • GlutesHips and seatPrimary
  • QuadsFront of the thighsPrimary
  • HamstringsBack of the thighsSecondary
  • AdductorsInner thighsSecondary
  • Lower backSpinal erectorsSecondary

How to do it

  1. Set up the bar. Load it evenly on both sides, use collars, and start with a weight you can move with good form.
  2. Brace, then sit down between the hips, knees tracking over the toes.
  3. Keep the whole foot planted and the chest up.
  4. Drive up through the mid-foot at the same speed as you lowered.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Heels lifting. Keep the whole foot planted.
  • Knees caving in. Knees track in line with the toes.
  • Dropping fast and bouncing. Lower at the same speed you come up.

Barbell busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.