Barbell box squats

Instructions

Position yourself under a barbell held by a rack, with a box behind you. Put the barbell on the back of your shoulders and grasp it with your hands.
Lift the barbell up by pushing with your legs to get it out of the rack. You are standing, back straight, feet apart at shoulder-width, head facing forward. This is the starting position.
Lower your butt until you touch the box (do not sit on it), keeping your back straight. Your knees are following your toes direction and your hips are slightly moving backward.
Hold this position for one second then move back up to the starting position.

Tip!

This exercise can be dangerous if you are a beginner: you can start with the alternative version with a Smith machine to get used to the movement.

Tip!

Put a foam cylinder around the barbell to reduce the discomfort it produces.

Muscles

Primary muscles - Glutes Quadriceps

Secondary muscles - Abs Calves Hamstrings Lower back

Alternative exercises

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