Which muscles does the box squat (barbell) work?

The box squat (barbell) mainly works your quadriceps and glutes. It also involves your hamstrings.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the box squat (barbell) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Box Squat (Barbell): how to do it and muscles worked

The box squat (barbell) mainly works your quadriceps and glutes, with help from your hamstrings. You need a barbell.

Muscles worked

Main

Helping

Hamstrings

How to do the box squat (barbell)

1
Set a box or bench behind you at about parallel height. Position the bar on your upper back and stand with feet a bit wider than shoulder-width.
2
Sit back with your hips to lower onto the box under control, keeping your shins vertical. Pause briefly, then drive up through your heels, pushing your knees out.
3
Lower slowly, breathe in and brace before you descend, and breathe out as you stand. Stay tight when you touch the box.

Form tip: Do not rock back or crash onto the box; sit down with control and keep your core braced throughout.

Common questions

Which muscles does the box squat (barbell) work?: The box squat (barbell) mainly works your quadriceps and glutes. It also involves your hamstrings.
What equipment do I need for the box squat (barbell)?: You need a barbell.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the box squat (barbell) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More quadriceps exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.