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Reverse Band Box Squat

Performed in the reverse (supinated) grip variation, this variation primarily targets your Quadriceps, with support from Abductors, Adductors, Calves, Forearms, Glutes, Hamstrings, Lower Back. It requires barbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Barbell · Compound · Push

Primary muscles: Quadriceps Secondary muscles: Abductors, Adductors, Calves, Forearms, Glutes, Hamstrings, Lower Back

How to perform Reverse Band Box Squat

  1. Step 1. Begin in a power rack with a box at the appropriate height behind you. Set up the bands either on band pegs or attached to the top of the rack, ensuring they will be directly above the bar during the squat. Attach the other end to the bar.
  2. Step 2. Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders. Remove the bar from the rack, creating a tight arch in your lower back, and step back into position. Place your feet wider for more emphasis on the back, glutes, adductors, and hamstrings, or closer together for more quad development. Keep your head facing forward.
  3. Step 3. With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips until you are seated on the box. Ideally, your shins should be perpendicular to the ground. Pause when you reach the box, and relax the hip flexors. Never bounce off of a box.
  4. Step 4. Keeping the weight on your heels and pushing your feet and knees out, drive upward off of the box as you lead the movement with your head. Continue upward, maintaining tightness head to toe. Use care to return the barbell to the rack.

Frequently asked questions

How do reverse bands change the resistance profile of the box squat?

The bands provide maximum assistance at the bottom of the movement where the lifter is weakest. As you stand up, the band tension decreases, forcing the quads to work harder through the lockout phase.

What is the primary muscle group targeted by this variation?

The reverse band box squat primarily targets the quadriceps. The box ensures a consistent depth and a momentary pause that breaks the eccentric-concentric chain, requiring more leg drive to stand up.

What is a common mistake when setting up the bands?

A frequent error is using bands that are too heavy, which can make the barbell feel unstable or lift it off the rack. Ensure the bands are anchored securely and provide just enough tension to assist the ascent without compromising control.

How should a beginner approach this advanced squat variation?

Beginners should master the standard box squat with a barbell before adding bands. Once comfortable, use light resistance bands to learn how to accelerate through the top half of the movement while maintaining a neutral spine.

What is the recommended set and rep range for strength development?

For strength and power, perform 3 to 5 sets of 2 to 5 repetitions using a heavy load. This exercise is often used in a conjugate system to build explosive power and improve the lockout phase of the squat.

Sample sets & reps for Reverse Band Box Squat

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Quadriceps exercises

  • All Fours Quad Stretch — stretch
  • Alternate Leg Diagonal Bound — other
  • Backward Drag — other
  • Bear Crawl Sled Drags — sled
  • Bench Jump — bodyweight

See all Quadriceps exercises →

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