Box Squat (Barbell)
Trains the quadriceps, with help from the hamstrings and glutes. You need a barbell. One of our free programs uses it, across 4 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Box Squat (Barbell)
These numbers are counted from the programs themselves, not averaged off the internet.
1of our 50 programs use it
3×10–20the shape they run most (4 sessions)
1:30typical rest between sets
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Strong Curves (Beginner) | Workout A — Phase 3 | 3×10–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch the Box Squat (Barbell) progress week by week
A full run of a program built around it, session by session, in the real app.
Muscles worked
What Box Squat (Barbell) trains
Technique
How to do the Box Squat (Barbell)
- Stand with your feet shoulder-width apart, back facing a sturdy box. Position a barbell across your upper back, gripping it with both hands, slightly wider than shoulder-width apart.
- Slowly lower your body into a squat position by bending your knees and pushing your hips back, keeping your back straight.
- Lower yourself until your glutes lightly touch the box or bench. Ensure your knees track over your toes and do not cave inward.
- Push through your heels to stand back up to the starting position, extending your hips and knees fully. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Ensure your knees track over your toes to prevent knee injuries and ensure proper form.
- Lower your body slowly and with control to maximize muscle engagement and prevent injury.
- Breathe steadily, exhaling as you push up and inhaling as you lower down.
Substitutes
Swap Box Squat (Barbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Box Squat (Barbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.