Legs
The main muscle group listed for this exercise.
Exercise guide
Speed Box Squat
Speed Box Squat is an intermediate-level leg exercise performed with a barbell. It also involves the glutes.
Barbell
The equipment listed for this variation.
Intermediate
The recorded setup and movement complexity.
Legs
Speed Box Squat also involves glutes.
Strength
Movement pattern: squat. This is a compound exercise.
Intermediate
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Speed Box Squat
- Attach bands to the bar that are securely anchored near the ground. You may need to choke the bands to get adequate tension.
- 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.
- Position the bar on your upper back, shoulder blades retracted, back arched and everything tight head to toe. This will be the starting position.
- 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.
- Pause briefly, and explode off of the box, extending through the hips and knees.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Barbell Full Squat
Barbell Full Squat is an intermediate-level leg exercise performed with a barbell. It also involves the glutes and back.
View exerciseBarbell Hack Squat
Barbell Hack Squat is an intermediate-level leg exercise performed with a barbell. It also involves the arms and glutes.
View exerciseBox Squat
Box Squat is an intermediate-level leg exercise performed with a barbell. It also involves the glutes and back.
View exerciseFrankenstein Squat
Frankenstein Squat is an intermediate-level leg exercise performed with a barbell. It also involves the core and glutes.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Speed Box Squat.
What muscles does Speed Box Squat work?
Speed Box Squat primarily trains the legs and also involves the glutes.
Is Speed Box Squat beginner-friendly?
It is listed as intermediate.
What equipment do I need for Speed Box Squat?
This variation uses a barbell.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.