Barbell Box Squat from Rack
- Beginner
- Quadriceps · Hamstrings
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Setup instructions
1) Position Box a short stride behind the barbell in the rack
2) Unrack the bar with a medium stance - heels around hip width slight turn out on toes.
2) Barbell resting on your traps not neck - elbows tucked down.
Perform instructions
1) Step back so heels are close to box/bench
2) Lower slowly back down to the box
3) Push through heels/outsides of feet to stand. Push knees out
2) Keep the barbell tight on the shoulders, core tight, back flat and head neutral.
4) Repeat for required reps
Anatomy
Equipment
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Health benefits
Muscular Endurance · Strength · Flexibility
Skills
Power
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