Reverse Band Box Squat
- Works
- Quads, plus side glutes, adductors, calves, forearms, glutes, hamstrings and lower back
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound
How to do it
Setup. Begin in a power rack with a box at the appropriate height behind you. Set up the bands either on band pegs or attached to the top of the rack, ensuring they will be directly above the bar during the squat. Attach the other end to the bar.
- Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders. Remove the bar from the rack, creating a tight arch in your lower back, and step back into position. Place your feet wider for more emphasis on the back, glutes, adductors, and hamstrings, or closer together for more quad development. Keep your head facing forward.
- With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips until you are seated on the box. Ideally, your shins should be perpendicular to the ground. Pause when you reach the box, and relax the hip flexors. Never bounce off of a box.
- Keeping the weight on your heels and pushing your feet and knees out, drive upward off of the box as you lead the movement with your head. Continue upward, maintaining tightness head to toe. Use care to return the barbell to the rack.
Cues
- Bands above the bar.
- Push the knees out, sit back.
- Sit on the box, stay tight.
- Drive up off the box.
Common mistakes
- Relaxing on the box.
- Knees caving in.
Where to start
Sets3
Reps2-4
Rest3 min
Tempo2-1-1
A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.
Go easy, or pick an alternative, if you have sore knees and a cranky lower back. Pain that's sharp or gets worse set to set means stop.