Box Squat with Bands

Technique

How to perform Box Squat with Bands

1. Place a stable box at the intended squat depth inside the power-rack setup.
2. Secure one matching long-loop band from each lower rack band peg to its bar sleeve, checking balanced tension and secure attachment.
3. Position the bar across your upper back, brace your torso and lift it from the rack.
4. Set your feet in your established stance and bend your hips and knees to sit back and down.
5. Pause seated on the box without bouncing or relaxing your trunk brace.
6. Drive through your feet to stand as the downward band resistance increases.
7. Maintain control as you lower into the next repetition, then return the bar to the rack.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Vastus Lateralis, Vastus Medialis.