5 Best Speed Box Squat Alternatives
The Speed Box Squat is done standing with a barbell.
Original Exercise: Speed Box Squat
- Primary muscle
- Quads
- Equipment
- Barbell
- Difficulty
- Intermediate
- Type
- Compound
Secondary muscles: Calves, Glutes, Hamstrings
How to perform Speed Box Squat
- Attach bands to the bar that are securely anchored near the ground. You may need to choke the bands to get adequate tension.
- Use a box of an appropriate height for this exercise. Load the bar to a weight that still requires effort, but isn't so heavy that speed is compromised. Typically, that will be between 50-70% of your one rep max.
- Position the bar on your upper back, shoulder blades retracted, back arched and everything tight head to toe. This will be the starting position.
- Unrack the bar and position yourself in front of the box. Sit back with your hips until you are seated on the box, ensuring that you descend under control and don't crash onto the surface.
- Pause briefly, and explode off of the box, extending through the hips and knees.
Speed Box Squat FAQ
What muscles does Speed Box Squat work?
The Speed Box Squat primarily targets the quadriceps, vastus lateralis, medialis, and intermedius, via rapid knee extension. Gluteus maximus and hamstrings assist for hip extension and stabilization, while the core resists forward flexion. Cue: maintain an upright torso and drive through the mid-foot to emphasize quad recruitment.
What is the best bodyweight alternative to Speed Box Squat?
The Bulgarian split squat is the best bodyweight substitute for quad development and single-leg power. Position the front foot flat, rear foot elevated, descend until the front thigh is roughly parallel, then drive up explosively; keep the torso upright and allow the front knee to track over the toes to maximize vastus activation.
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