Speed Box Squat
Speed Box Squat is a intermediate-level compound in the powerlifting category that primarily works the quads. It also recruits the calves, glutes and hamstrings. It is performed with barbell.
How to do it
- 1Attach bands to the bar that are securely anchored near the ground. You may need to choke the bands to get adequate tension.
- 2Use a box of an appropriate height for this exercise. Load the bar to a weight that still requires effort, but isn't so heavy that speed is compromised. Typically, that will be between 50-70% of your one rep max.
- 3Position the bar on your upper back, shoulder blades retracted, back arched and everything tight head to toe. This will be the starting position.
- 4Unrack the bar and position yourself in front of the box. Sit back with your hips until you are seated on the box, ensuring that you descend under control and don't crash onto the surface.
- 5Pause briefly, and explode off of the box, extending through the hips and knees.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For strength: 3–5 sets × 2–5 reps with 2–4 minutes rest. For technique, keep volume moderate and quality high.