Box Squat with Chains
A expert strength exercise for the quads, done with a barbell.
How to do the Box Squat with Chains
- Begin in a power rack with a box at the appropriate height behind you. Typically, you would aim for a box height that brings you to a parallel squat, but you can train higher or lower if desired.
- To set up the chains, begin by looping the leader chain over the sleeves of the bar. The heavy chain should be attached using a snap hook. Adjust the length of the lead chain so that a few links are still on the floor at the top of the movement.
- 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.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Box Squat with Chains
Barbell Squat To A BenchBarbell · Expert
Front Barbell SquatBarbell · Expert
Front Barbell Squat To A BenchBarbell · Expert
One Leg Barbell SquatBarbell · Expert
One-Arm Side DeadliftBarbell · Expert
Speed SquatsBarbell · Expert
Squat JerkBarbell · Expert
Weighted Sissy SquatBarbell · Expert
Questions
What muscles does the Box Squat with Chains work?
Mainly the quads, with the glutes, calves, hamstrings and lower back helping.
Is the Box Squat with Chains good for beginners?
It's rated expert. Beginners can build up to it with a simpler variation first.
What can I do instead of the Box Squat with Chains?
Good alternatives that train the quads: Barbell Squat To A Bench, Front Barbell Squat, Front Barbell Squat To A Bench or One Leg Barbell Squat.
How many sets and reps of the Box Squat with Chains should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).