Quadriceps
Box Squat with Bands
A box squat with resistance bands attached to the bar that increase the load as you stand.
Primary musclesQuadriceps
Energy burned
≈ 45 kcalFor 3 × 8–12, rest 90s · ≈ 7.9 kcal/min
Estimate range 34–57 kcal (±25 %)
Muscle mass worked37 %
Effort during a set14.4 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Attach bands to the bar and anchor them to the base of the rack.
- 2Place a box behind you and set the bar on your upper back.
How to perform
- 1Sit back to the box with control.
- 2Pause briefly without relaxing.
- 3Drive up against the rising band tension.
- 4Lock out and reset.
