Speed Box Squat
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.
How to program the Speed Box Squat
Sets and reps
As a compound movement, the Speed Box Squat responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Speed Box Squat is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
Put the Speed Box Squat into a plan
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Frequently asked questions
What muscles does the Speed Box Squat work?
The Speed Box Squat primarily targets the Quadriceps. It also recruits the Calves, Glutes, Hamstrings as supporting muscles.
What equipment do I need for the Speed Box Squat?
You need Barbell. Difficulty level: Intermediate.
How many sets and reps of the Speed Box Squat should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
