Box Squat with Bands

Box Squat with Bands is an exercise designed to help strengthen the glutes, quads, and core muscles. It involves setting up a box in a power rack with tension bands on the sleeves, then stepping under the bar and placing it across the back of the shoulders. The exerciser then sits back with the hips until they are seated on the box, pauses, and then drives upward, leading the movement with the head. This exercise can be adjusted for different levels of intensity by adjusting the box height and tension of the bands.

1. Set up the bands on the sleeves, secured to either band pegs, the rack, or dumbbells with appropriate tension.
2. If using dumbbells, secure them so they don’t move and make sure they are heavy enough for the bands. Additional plates can be used to hold the dumbbells down.
3. If more tension is needed, widen the base on the floor or choke the bands.
4. Choose a box height that brings you to a parallel squat, but you can train higher or lower if desired.
5. Step under the bar and place it across the back of your shoulders. Squeeze your shoulder blades together and rotate your elbows forward to create a tight arch in your lower back.
6. Remove the bar from the rack and step back into position. Keep your feet wider for more emphasis on the back, glutes, adductors, and hamstrings, or closer together for more quad development. Keep your head facing forward.
7. With your back, shoulders, and core tight, push your knees and butt out as you begin your descent.
8. Sit back with your hips until you are seated on the box. Your shins should be perpendicular to the ground. Pause when you reach the box and relax the hip flexors. Do not bounce off the box.
9. Keep the weight on your heels and push your feet and knees out as you drive upward off the box.
10. Lead the movement with your head and continue upward, maintaining tightness from head to toe.
11. Return the barbell to the rack with care.

To incorporate the Box Squat with Bands into your workouts, follow these steps: 1. Set up a power rack with a box at the appropriate height behind you. Attach tension bands to either band pegs, the rack, or secure them to dumbbells. Make sure there is enough tension in the bands for the desired intensity. 2. Step under the bar and place it across the back of your shoulders. Squeeze your shoulder blades together and rotate your elbows forward to create a tight arch in your lower back. Remove the bar from the rack and step back into position. Adjust your foot placement wider for more emphasis on the back, glutes, adductors, and hamstrings, or closer together for more quad development. Keep your head facing forward. 3. With your back, shoulders, and core tight, push your knees and butt out as you begin to descend. Sit back with your hips until you are seated on the box. Aim to have your shins perpendicular to the ground. Pause briefly on the box and relax your hip flexors. Avoid bouncing off the box. 4. Keeping the weight on your heels and pushing your feet and knees out, drive upward off the box. Lead the movement with your head and continue the upward motion while maintaining tightness throughout your body. 5. Carefully return the barbell to the rack. You can incorporate the Box Squat with Bands into your workouts by including it as a lower body strength exercise. It can be performed as