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Quadriceps · Intermediate

Safety Squat Bar Box Squat

Squat-pattern drill for leg strength, depth control, and stable foot pressure.

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Safety Squat Bar Box Squat demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsCore

Equipment

Safety Squat Bar

Sets × reps

3 × 10

Rest

2 min

How to perform it

Step-by-step instructions

  1. 01Set a stable box at the desired depth, position the safety squat bar securely, and stand just in front of the box.
  2. 02Brace the trunk and sit the hips backward while bending the knees in line with the toes.
  3. 03Contact the box under control and pause briefly without collapsing, rocking, or losing full-foot pressure.
  4. 04Drive through the feet and extend the hips and knees to stand.
  5. 05Finish tall, reset the brace, and repeat with the same controlled box contact.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionBodyweight Box SquatRelated variationBodyweight SquatRelated variationDumbbell Squat To A BenchRelated variationSingle-Leg Box SquatRelated variationSpeed Box Squat

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Alternatives

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