Quadriceps
Reverse Band Box Squat
A box squat with bands attached overhead to the bar, which assist you at the bottom and increase the challenge near the top.
Primary musclesQuadriceps
Energy burned
≈ 46 kcalFor 3 × 8–12, rest 90s · ≈ 7.9 kcal/min
Estimate range 34–57 kcal (±25 %)
Muscle mass worked39 %
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
- 1Set a box behind you at about parallel height and attach the bands to the rack above.
- 2Place the bar on your upper back and unrack it.
- 3Stand with your feet slightly wider than shoulders.
How to perform
- 1Sit back and down until you sit on the box under control.
- 2Keep your shins vertical and your chest up.
- 3Pause briefly without relaxing.
- 4Drive through your feet to stand up.
- 5Repeat.
