Reverse Band Box Squat

This squat variation uses a box for consistent depth and reverse bands to provide support at the bottom, teaching control and improving power out of the hole.

Instructions

1. Set a box behind you and attach resistance bands from the top of the rack to the barbell.
2. Position the bar across your upper back and unrack it with your core braced.
3. Step back and position your feet wide, toes slightly out, and knees aligned with your feet.
4. Push your hips back and bend your knees, lowering yourself onto the box with control.
5. Pause lightly on the box without bouncing.
6. Drive upward through your heels, returning to standing while keeping your chest up and spine neutral.