How to do it
Grip the bar firmly and pull your elbows down to wedge it in place.
- 1
Place a box behind you and stand with your feet shoulder-width apart.
- 2
Position the barbell across your upper back and shoulders, gripping it firmly.
- 3
Slowly lower your body by bending your knees and hips until you are seated on the box.
- 4
Pause briefly while maintaining tension in your muscles.
- 5
Explode back up to the starting position by pressing through your heels.
- 6
Repeat for the desired number of repetitions.
Expert tip
Ensure the box height allows your thighs to be parallel to the floor at the bottom of the squat. Keep your core tight and drive through your heels to stand up.
Common mistakes
- ✕Knees caving inward during the descent
- ✕Rocking forward off the box to stand up
- ✕Dropping the chest as you sit back