Strength

Band Box Squat

The Band Box Squat enhances lower body strength and flexibility, notably in thighs and hips. By sitting and standing on a box with a resistance band, it boosts endurance and power, also improving squat form.
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Band Box Squat instructions
Step-by-step instructions
1
Position a box, bench, or chair behind you and stand in front of it with a resistance band under your feet.
2
Stand hip-width apart, and make sure the band is equally stretched on either side.
3
Hold the stretched band just below your shoulder height.
4
Sit back and down onto the box, making sure to keep your back straight and be mindful not to let your knees extend past your toes.
5
Stand back up in a controlled movement, maintaining tension on the band, and repeat for the programmed number of reps.
Position a box, bench, or chair behind you and stand in front of it with a resistance band under your feet.
Stand hip-width apart, and make sure the band is equally stretched on either side.
Hold the stretched band just below your shoulder height.
Sit back and down onto the box, making sure to keep your back straight and be mindful not to let your knees extend past your toes.
Stand back up in a controlled movement, maintaining tension on the band, and repeat for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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