Reverse Band Box Squat
A barbell box squat with bands hung from the top of the rack to the bar, lightening the load at the bottom and handing it back at the top. Lets you handle supramaximal weights at lockout while the box standardises depth.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Hamstrings
- Adductors
- Lower Back (Erector Spinae)
- Transverse Abdominis
- Sets
- 3–6
- Reps
- 1–3
- Rest
- 150–240s
How to perform
Main muscles working (thicker lines)
Starting position
Hang bands from the top of a power rack so they sit directly above the bar and loop them over the sleeves. Place a box at about parallel height, unrack the bar onto your upper back and step back in front of the box.
Brace and push your hips back and knees out as you descend.
Sit under control onto the box as the bands take more of the load.
Pause briefly while staying tight.
Drive up off the box and finish strong as the bands slacken and the full weight returns at lockout.
Breathing: Inhale and brace before descending, hold through the pause and exhale near lockout.
Coaching tips
Sit back to the box
Stay tight on the box
Finish the lockout
Common mistakes
Bands not centred over the bar so it drifts forward or back
Relaxing on the box
Dropping fast because the bottom feels light
Loading far beyond what you can lock out
Safety notes
Check band placement and rack stability before every set.
Set the safety arms just below box height.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.