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Quadriceps · Advanced

Speed Box Squat

Dynamic-effort barbell box squat using light-to-moderate load and maximal controlled concentric intent.

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Speed Box Squat demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsCore

Equipment

Barbell

Sets × reps

5 × 5

Rest

2 min

How to perform it

Step-by-step instructions

  1. 01Set a box at the prescribed depth, position the bar securely, and take your normal squat stance.
  2. 02Brace before each repetition and sit back toward the box with a fast but controlled descent.
  3. 03Touch the box lightly while maintaining trunk tension and full-foot pressure.
  4. 04Reverse immediately and drive upward as explosively as possible with proper alignment.
  5. 05Stand fully, reset your breath and brace, and repeat without bouncing off the box.

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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 variationSafety Squat Bar Box SquatRelated variationSingle-Leg Box Squat

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Alternatives

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