Box Squat With Bands

A strength exercise combining the elements of the box squat with resistance bands to improve power and technique.

Instructions

• Position a box behind you that is at knee height or slightly below.
• Attach resistance bands to a stable anchor point and hold the ends, either by your sides or on your shoulders.
• Stand with your feet shoulder-width apart in front of the box.
• Engage your core and lower your body by bending at the hips and knees, sitting back toward the box.
• Descend until your glutes lightly touch the box without putting your full weight on it.
• Push through your heels and extend your hips and knees to stand back up, fully engaging your glutes and quads.

Common Mistakes to Avoid

• Allowing the knees to collapse inward during the squat.
• Sitting fully onto the box, which eliminates tension from the muscles.
• Not engaging the core throughout the movement, leading to a rounded back.

Additional Information