This exercise involves squatting with a barbell on your back while standing on a box or bench. It helps to improve lower body strength and stability, as well as overall squat form.
Type
Strength
Equipment
Barbell
Difficulty
Intermediate
Key Benefits
- Targets the quadriceps, hamstrings, glutes, and lower back muscles
- Allows for a greater range of motion compared to traditional squats
- Reduces stress on the knees and lower back
- Improves overall lower body strength and power
- Can be used as a variation to traditional squats for added variety in a workout routine
How to perform
- Set up a barbell on a squat rack at a height that allows you to sit on a box or bench with your thighs parallel to the ground when you squat down.
- Load the barbell with an appropriate weight for your fitness level and goals.
- Stand in front of the barbell with your feet shoulder-width apart and your toes pointing slightly outward.
- Step forward and position yourself under the barbell so that it rests on your upper back, just below your neck.
- Grasp the barbell with an overhand grip that is slightly wider than shoulder-width apart.
- Take a deep breath and brace your core muscles.
- Squat down until your buttocks touch the box or bench, keeping your knees in line with your toes and your back straight.
- Pause briefly at the bottom of the squat, then push through your heels to stand back up to the starting position.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Lower Back
Primary
Abs
Secondary