Reverse Band Box Squat

What it is

This compound movement uses a barbell and resistance bands to challenge your lower body strength. The bands provide assistance at the bottom of the squat, with the resistance increasing as you ascend. It primarily targets your quadriceps, while also engaging your glutes, hamstrings, and lower back. Your abductors, adductors, calves, and forearms also play supporting roles.

Technique tips

• Ensure bands are securely attached and directly above the bar.
• Maintain a tight upper back and core throughout the lift.
• Sit back onto the box, ensuring your shins are vertical.
• Pause briefly on the box; avoid bouncing off the surface.
• Drive upward by pushing through your heels and leading with your head.
• Keep your feet pushing out, maintaining external rotation.

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.