Box Squat with Chains

Fitness Tracker is a local-first, privacy-focused fitness application that helps you measure progress, track workouts, and stay consistent — all without subscriptions, logins, or tracking. This page covers how to perform the box squat with chains, including tips, variations, and the muscle groups it targets.

For users logging strength improvements in the Fitness Tracker app, this box squat variation introduces chain resistance to challenge your lockout and reinforce consistent depth. It’s ideal for athletes and lifters working on explosiveness and control.

Instructions

1. Set up a squat box behind you and attach heavy chains to the bar using leader chains and hooks. Adjust them so some links rest on the floor at the top.
2. Unrack the bar with it positioned across your upper back and step back into position with your stance of choice.
3. Inhale, brace your core, and begin the descent by sitting back onto the box. Your shins should remain mostly vertical.
4. Pause momentarily while staying tight—do not bounce off the box.
5. Exhale and drive upward through your heels, standing tall as more chain links leave the ground and increase resistance.
6. Control the descent and repeat for the target number of reps.