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Box Squat with Chains

in Quadriceps Exercise


Main Muscle Worked: Quadriceps

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Box Squat with Chains - Exercise Guide

Step 1

Begin in a power rack with a box at the appropriate height behind you. The barbell should be at a height that’s appropriate with yours.

Step 2

Secure chains on the sleeves of the barbell. Adjust the chain so that there are parts of it still touching 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. Your shins should be perpendicular to the ground. Make sure not to bounce off the box.

Step 6

Pause for a moment then slowly raise the barbell by extending your knees and hips at the same time. Exhale as you do this. Continue until you’re back to your starting position.


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