Box Squat with Bands

in Quadriceps Exercise

Main Muscle Worked: Quadriceps

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Box Squat with Bands - Exercise Guide

Step 1

Begin in a power rack with a box at the appropriate height behind you.

Step 2

Secure the band to either band pegs, the rack, or dumbbells so that there is appropriate tension. Additional plates can be used to hold the dumbbells down. To add more tension, you can either choke the bands or widen the base on the floor.

Step 3

Step under the barbell and place the handle across the back of your shoulders. Squeeze your shoulder blades together and rotate your elbows to your front. Slowly remove the bar from the rack and step back into position. Widen your feet placing more emphasis on your back, glutes, hamstrings and adductors, or closer together to target your quads. Face forward as you do this.

Step 4

Descend slowly by pushing your knees and butt out. Continue until you are seated on the box.

Step 5

Drive upward off the box while keeping your weight on your heels and pushing your feet and knees out.

Step 6

Return the barbell to the rack in a slow and controlled manner.

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