Speed Box Squat
An intermediate compound powerlifting exercise that works the quads, using a barbell.
Starting position
End position
How to Do Speed Box Squat
- Attach bands to the bar that are securely anchored near the ground. You may need to choke the bands to get adequate tension.
- 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.
- Position the bar on your upper back, shoulder blades retracted, back arched and everything tight head to toe. This will be the starting position.
- 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.
- Pause briefly, and explode off of the box, extending through the hips and knees.
Muscles Worked
Alternatives to Speed 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
Reverse Band 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
Squat with Bands
An intermediate compound powerlifting exercise that works the quads, using a barbell.
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5
Squat with Chains
An intermediate compound powerlifting exercise that works the quads, using a barbell.
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6
Reverse Band Power Squat
An advanced compound powerlifting exercise that works the quads, using a barbell.
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7
Single-Leg High Box Squat
A beginner compound strength exercise that works the quads.
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8
Box Squat with Chains
An advanced compound strength exercise that works the quads, using a barbell.
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9
Dumbbell Seated Box Jump
An intermediate compound plyometric exercise that works the quads, using dumbbells.
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10
Dumbbell Squat To A Bench
An intermediate compound strength exercise that works the quads, using dumbbells.
Frequently Asked Questions
What muscles do speed box squat work?
Speed Box Squat primarily works the quads. The calves, glutes and hamstrings assist as secondary muscles.
What equipment do I need for speed box squat?
Speed Box Squat uses barbell.
Speed Box Squat: is it suitable for beginners?
Speed 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 speed box squat?
Box Squat, Reverse Band Box Squat, Box Squat with Bands train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my speed box squat reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; speed 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 Speed 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.