Enhancing Skills

Box squat

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

Barbell

The barbell box squat is a variation of the traditional squat exercise that involves sitting back onto a box or bench before standing back up. This exercise primarily targets the lower body muscles, including the quadriceps, hamstrings, and glutes, while also engaging the core and lower back muscles.

Possible Stretches to do prior to exercise:

  • Standing quad stretches
  • Hip flexor stretches
  • Butterfly stretch

Warmups to do prior to exercise:

  • Perform light cardio exercises like jogging or jumping jacks to increase blood flow and warm up the body.
  • Do some dynamic stretches for the lower body, such as leg swings or walking lunges.

How to select the proper weight: Choose a weight that challenges your lower body muscles while allowing you to maintain proper form and control throughout the exercise. Start with a lighter weight if you’re new to the exercise and gradually increase the weight as you become more comfortable and stronger. It’s important to maintain good form and avoid excessive strain on your knees and lower back.

Proper form:

  1. Set up a box or bench at a height that allows your hips to descend just below parallel when you sit back onto it.
  2. Approach the box with a barbell on your upper back, gripping it with a comfortable grip width.
  3. Stand with your feet shoulder-width apart or slightly wider, toes pointing slightly outward.
  4. Take a deep breath, brace your core, and begin the movement by pushing your hips back and sitting down onto the box.
  5. Keep your weight balanced through your midfoot and heels, and maintain a neutral spine position with your chest up and back straight.
  6. Once you lightly touch the box with your hips, reverse the movement by driving through your heels and extending your hips and knees to stand back up.
  7. Keep your knees tracking over your toes and maintain control of the weight throughout the entire movement.
  8. Repeat the movement for the prescribed number of reps.

How to reduce the difficulty: To make the exercise easier, you can:

  • Use a lighter weight or no weight at all, focusing on mastering the movement and maintaining proper form.
  • Use a higher box or bench to decrease the depth of the squat.

How to increase difficulty: To make the exercise more challenging, you can:

  • Increase the weight you’re using, gradually adding more weight plates to the barbell.
  • Use a lower box or bench to increase the depth of the squat.
  • Slow down the tempo of the exercise, focusing on controlled and deliberate movements.

Reps:

  • Beginner: 8-12 reps
  • Intermediate: 12-15 reps
  • Advanced: 15-20 reps

Estimated time for exercise: 10-15 minutes<hr>,

Body Group:

Legs

Muscle Group(s):

Gluteus, Hamstring, Quadriceps

Muscles used:

Primary:

Quadriceps

Secondary:

Hamstrings, Gluteus Maximus

Tertiary:

Calves, Adductors, Abductors, Rectus Abdominis

Difficulty:

Beginner

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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