Barbell Box Squat

Video coming soon...

The barbell box squat is a lower body exercise that primarily targets the quadriceps.

This workout involves placing a barbell on the upper back while performing squats onto a box.

The box helps to maintain proper form and depth, ensuring the quads are effectively engaged.

While the barbell also activates other muscles, its main focus is on developing strong quadriceps.

Place a barbell on a squat rack at chest height, ensuring it is centered.
Step under the barbell, positioning it across your upper back and shoulders.
Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
Stand up, lifting the barbell off the rack, and take a step back to clear the rack.
Position your feet shoulder-width apart, toes pointing slightly outward.
Lower your body by bending at the hips and knees, pushing your hips back as if sitting on a box.
Continue descending until your thighs are parallel to the floor, maintaining a neutral spine.
Push through your heels and extend your hips and knees to return to the starting position.

Position the barbell across your upper back, resting it comfortably on your traps, with your feet shoulder-width apart and toes slightly turned out. This will ensure a stable base and proper alignment throughout the exercise.
Engage your core by drawing your navel towards your spine and maintain a tall, upright posture throughout the movement. This will help you maintain balance and prevent any unnecessary strain on your lower back.
As you descend into the squat, focus on pushing your hips back and down, as if you are sitting back into a chair. This will help activate your quads and ensure they are the primary muscles engaged during the exercise.
Keep your knees in line with your toes, tracking over them as you lower yourself down. This will prevent any undue stress on your knee joints and ensure a safe and effective squat.
Drive through your heels as you push yourself back up to the starting position, fully extending your hips and knees. Visualize the power coming from your quads as you rise, feeling the burn and embracing the challenge. Remember, every rep brings you closer to your goals!