Reverse Band Box Squat
An intermediate compound powerlifting exercise that works the quads, using a barbell.
Starting position
End position
How to Do Reverse Band Box Squat
- Begin in a power rack with a box at the appropriate height behind you. Set up the bands either on band pegs or attached to the top of the rack, ensuring they will be directly above the bar during the squat. Attach the other end to the bar.
- 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. Use care to return the barbell to the rack.
Muscles Worked
Alternatives to Reverse Band Box Squat
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
Box Squat
An intermediate compound powerlifting exercise that works the quads, using a barbell.
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2
Speed Box Squat
An intermediate compound powerlifting exercise that works the quads, using a barbell.
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3
Box Squat with Bands
An advanced compound powerlifting exercise that works the quads, using a barbell.
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4
Reverse Band Power Squat
An advanced compound powerlifting exercise that works the quads, using a barbell.
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5
Squat with Bands
An intermediate compound powerlifting exercise that works the quads, using a barbell.
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6
Squat with Chains
An intermediate compound powerlifting exercise that works the quads, using a barbell.
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7
Box Squat with Chains
An advanced compound strength exercise that works the quads, using a barbell.
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8
Dumbbell Squat To A Bench
An intermediate compound strength exercise that works the quads, using dumbbells.
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9
Single-Leg High Box Squat
A beginner compound strength exercise that works the quads.
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10
Suspended Split Squat
An intermediate compound strength exercise that works the quads.
Frequently Asked Questions
What muscles do reverse band box squat work?
Reverse Band Box Squat primarily works the quads. The glutes, inner thighs, calves, forearms, hamstrings and lower back assist as secondary muscles.
What equipment do I need for reverse band box squat?
Reverse Band Box Squat uses barbell.
Reverse Band Box Squat: is it suitable for beginners?
Reverse Band Box Squat is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of reverse band box squat?
Box Squat, Speed Box Squat, Box Squat with Bands train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my reverse band box squat reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; reverse band box squat 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 Reverse Band Box Squat 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.