Box Squat with Bands

If you're tracking squat progress in the FitnessTracker app, this variation is a valuable tool to improve explosiveness and form. Using resistance bands adds a challenge at the top of the squat and helps build powerful drive out of the hole.

Instructions

1. Set a box behind you at a height that brings your thighs parallel to the ground.
2. Secure bands to the barbell and anchor them to band pegs or heavy dumbbells so there is constant resistance.
3. Step under the bar and rest it across your upper back. Brace your core and unrack the weight with control.
4. Walk back into position, set your feet (wide for posterior chain focus), and keep your chest up.
5. Begin the descent by pushing your hips back and lowering yourself until seated on the box.
6. Pause momentarily without relaxing, then drive up with force through your heels and hips.
7. Maintain full-body tension throughout the lift. Return the bar carefully to the rack after your set.