How to Do the Speed Box Squat
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💪 Quadriceps, Calves, Glutes, Hamstrings🏋️ Barbell📊 Intermediate🏷️ Powerlifting
How to perform it
- Attach bands to the bar that are securely anchored near the ground. You may need to choke the bands to get adequate tension.
- Use a box of an appropriate height for this exercise. Load the bar to a weight that still requires effort, but isn't so heavy that speed is compromised. Typically, that will be between 50-70% of your one rep max.
- Position the bar on your upper back, shoulder blades retracted, back arched and everything tight head to toe. This will be the starting position.
- Unrack the bar and position yourself in front of the box. Sit back with your hips until you are seated on the box, ensuring that you descend under control and don't crash onto the surface.
- Pause briefly, and explode off of the box, extending through the hips and knees.
Muscles worked
The Speed Box Squat primarily targets your Quadriceps, with support from your Calves, Glutes, Hamstrings. You'll need barbell.
Make it count toward your goal
Random sets rarely move the needle. In NYUS, the Speed Box Squat slots into a plan built for your goal — sets and reps set in the plan, logged in two taps, and folded into a weekly check-in that adjusts your calories, macros and step goal.