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Quadriceps

Speed Box Squat

Speed Box Squat (Start)Speed Box Squat (End)
LevelIntermediateEquipmentBarbellMechanicCompoundForcePush

A barbell squat to a box, lifted with speed to build explosive strength out of the bottom.

Powerlifting
Primary musclesQuadriceps
Secondary musclesCalvesGlutesHamstrings

Energy burned

≈ 41 kcalFor 3 × 8–12, rest 90s · ≈ 7.1 kcal/min

Estimate range 31–51 kcal (±25 %)

Muscle mass worked29 %
Effort during a set13.1 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

  1. 1Set a box at about parallel height behind you.
  2. 2Place the bar across your upper back and stand with feet slightly wider than shoulder width.

How to perform

  1. 1Sit your hips back and lower under control until you lightly sit on the box.
  2. 2Keep your shins vertical and your chest up.
  3. 3Pause briefly, staying tight.
  4. 4Drive up as fast as possible.

Alternatives

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More with Barbell

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Stretches for Quadriceps

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