Box Squat (Barbell)
Also called Box Squat, BB Box Squat, Reverse Box Squat (Barbell), Squat To A Bench (Barbell)
How to do it
Set a box behind you at the target depth and hold the bar across your upper back. Sit your hips back and down until you contact the box, pause briefly without relaxing your torso, then drive through your whole foot to stand. Keep your knees tracking over your toes and use the same box contact each rep.
Setup
Place a stable box inside the rack at a height that permits controlled depth, set safeties, and secure the bar across the upper back. Stand just ahead of the box with feet around shoulder width, toes slightly out, torso braced, and knees aligned.
Where you should feel it
Through the quads and glutes as the hips sit back and drive forward, with the hamstrings, adductors, and calves assisting while the core and lower back keep the torso rigid. Maintain tension on the box.
When to use it
Use for repeatable squat depth, posterior-chain emphasis, and barbell strength from a controlled dead-stop-like position. Program 4-10 reps without rocking or relaxing on the box.