Speed Box Squat

What it is

This barbell exercise combines a box squat with resistance bands to train explosive power. You’ll primarily engage your quadriceps, with significant contributions from your glutes, hamstrings, and calves. This compound movement helps you develop speed and strength from a dead stop position. It is an intermediate-level exercise designed to improve your athletic performance.

Technique tips

• Attach resistance bands securely, choking them if needed for tension.
• Choose a box height and bar weight (50-70% of your one-rep max, or 1RM) for speed.
• Keep your upper back tight and shoulder blades retracted throughout.
• Control your descent; do not crash onto the box surface.
• Pause briefly on the box, then explode up powerfully.
• Brace your core and exhale as you drive off the box.

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.