Box Squat with Chains
An advanced compound strength exercise that works the quads, using a barbell.
Starting position
End position
How to Do Box Squat with Chains
- Begin in a power rack with a box at the appropriate height behind you. Typically, you would aim for a box height that brings you to a parallel squat, but you can train higher or lower if desired.
- To set up the chains, begin by looping the leader chain over the sleeves of the bar. The heavy chain should be attached using a snap hook. Adjust the length of the lead chain so that a few links are still on the floor at the top of the movement.
- Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders. Remove the bar from the rack, creating a tight arch in your lower back, and step back into position. Place your feet wider for more emphasis on the back, glutes, adductors, and hamstrings, or closer together for more quad development. Keep your head facing forward.
- With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips until you are seated on the box. Ideally, your shins should be perpendicular to the ground. Pause when you reach the box, and relax the hip flexors. Never bounce off of a box.
- Keeping the weight on your heels and pushing your feet and knees out, drive upward off of the box as you lead the movement with your head. Continue upward, maintaining tightness head to toe.
Muscles Worked
Alternatives to Box Squat with Chains
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Single-Leg High Box Squat
A beginner compound strength exercise that works the quads.
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2
Kettlebell Pistol Squat
An advanced compound strength exercise that works the quads, using a kettlebell.
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3
Barbell Squat To A Bench
An advanced compound strength exercise that works the quads, using a barbell.
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4
Dumbbell Squat
A beginner compound strength exercise that works the quads, using dumbbells.
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5
Dumbbell Squat To A Bench
An intermediate compound strength exercise that works the quads, using dumbbells.
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6
Front Barbell Squat
An advanced compound strength exercise that works the quads, using a barbell.
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7
Front Barbell Squat To A Bench
An advanced compound strength exercise that works the quads, using a barbell.
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8
One Leg Barbell Squat
An advanced compound strength exercise that works the quads, using a barbell.
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9
Smith Machine Squat
A beginner compound strength exercise that works the quads, using a machine.
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10
Squat Jerk
An advanced compound strength exercise that works the quads, using a barbell.
Frequently Asked Questions
What muscles do box squat with chains work?
Box Squat with Chains primarily works the quads. The glutes, inner thighs, calves, hamstrings and lower back assist as secondary muscles.
What equipment do I need for box squat with chains?
Box Squat with Chains uses barbell.
Box Squat with Chains: is it suitable for beginners?
Box Squat with Chains is rated advanced. High skill or high load. Worth earning rather than starting with.
What can I do instead of box squat with chains?
Single-Leg High Box Squat, Kettlebell Pistol Squat, Barbell Squat To A Bench train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my box squat with chains reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; box squat with chains can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Box Squat with Chains with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.