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Speed Box Squat

Speed Box Squat is an intermediate compound barbell powerlifting that mainly works your quads, with help from your calves, glutes and hamstrings.

💪 Quads🏋️ Barbell📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
Speed Box Squat: starting position
Starting position
Speed Box Squat: end position
End position

How to do the speed box squat

  1. Attach bands to the bar that are securely anchored near the ground. You may need to choke the bands to get adequate tension.
  2. 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.
  3. Position the bar on your upper back, shoulder blades retracted, back arched and everything tight head to toe. This will be the starting position.
  4. 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.
  5. Pause briefly, and explode off of the box, extending through the hips and knees.

Muscles worked

Primary: QuadsSecondary: CalvesSecondary: GlutesSecondary: Hamstrings

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Speed Box Squat alternatives

Exercises that train the same main muscle.

Box SquatBarbell · IntermediateSquat with BandsBarbell · IntermediateSquat with ChainsBarbell · IntermediateReverse Band Box SquatBarbell · IntermediateBox Squat with BandsBarbell · ExpertReverse Band Power SquatBarbell · Expert

FAQ

What muscles does the speed box squat work?

It mainly works your quads; your calves, glutes and hamstrings assist.

How many sets and reps of speed box squat should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the speed box squat good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

More quads exercises →