Strength exercise

Barbell Box Squat

How to do it

Set a box or bench behind you at a height just below parallel and position a barbell across your upper traps in a low or high bar position.
Unrack the bar with feet shoulder width apart and toes turned slightly out, then walk back so the box sits just behind your heels.
Bend your knees and push your hips back to lower under control until you sit lightly on the box, keeping your shins close to vertical.
Pause briefly on the box without relaxing your hips, keeping tension in your quadriceps and glutes.
Drive through your heels to stand back up explosively, exhaling as you extend your hips and knees.
Avoid rocking backward or collapsing onto the box, and control the descent instead of dropping onto it.

QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises

Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises