Box Squat with Chains

What it is

This advanced barbell squat variation helps you develop explosive power from the bottom of the lift. It primarily targets your quadriceps, while also building strength in your glutes, hamstrings, and lower back. The chains provide accommodating resistance, increasing load as you stand up from the box.

Technique tips

• Adjust chain length so a few links remain on the floor.
• Sit back firmly onto the box; do not bounce up.
• Keep your head facing forward and your core engaged.
• Drive up powerfully through your heels, leading with your head.
• Experiment with foot stance to target specific muscle groups.
• Maintain full-body tightness from the start to finish of each rep.

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.