Box Squat with Bands

What it is

This advanced lower body exercise builds explosive strength and power. Using a barbell, resistance bands, and a box, you will squat to a controlled depth. It primarily works your quadriceps, engaging your glutes, hamstrings, and lower back as secondary muscles.

Technique tips

• Set your box for a parallel squat depth or adjust as preferred.
• Maintain a tight core and an arched lower back throughout the movement.
• Sit back onto the box, keeping your shins as vertical as possible.
• Pause briefly on the box, fully relaxing your hip flexors.
• Drive upward explosively, pushing your feet and knees out.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.