Start free

Speed Box Squat

A intermediate powerlifting exercise for the quads, done with a barbell.

Speed Box Squat: starting positionSpeed Box Squat: finishing position
Main muscles
Quads
Also works
Calves, Glutes and Hamstrings
Equipment
Barbell
Level
Intermediate
Type
Compound
Movement
Push

How to do the Speed Box Squat

  1. Attach bands to the bar that are securely anchored near the ground. You may need to choke the bands to get adequate tension.
  2. Use a box of an appropriate height for this exercise. Load the bar to a weight that still requires effort, but isn't so heavy that speed is compromised. Typically, that will be between 50-70% of your one rep max.
  3. Position the bar on your upper back, shoulder blades retracted, back arched and everything tight head to toe. This will be the starting position.
  4. Unrack the bar and position yourself in front of the box. Sit back with your hips until you are seated on the box, ensuring that you descend under control and don't crash onto the surface.
  5. Pause briefly, and explode off of the box, extending through the hips and knees.

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 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 Speed Box Squat

Questions

What muscles does the Speed Box Squat work?

Mainly the quads, with the calves, glutes and hamstrings helping.

Is the Speed Box Squat good for beginners?

It's rated intermediate. Beginners can build up to it with a simpler variation first.

What can I do instead of the Speed Box Squat?

Good alternatives that train the quads: Box Squat, Reverse Band Box Squat, Squat with Bands or Squat with Chains.

How many sets and reps of the Speed Box Squat 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).