Adiletix - Safety Bar Box Squat - Step-by-Step Guide
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Safety Bar Box Squat
1 - Set a box behind you at a height that allows you to sit back while maintaining a neutral spine, typically around parallel or slightly above parallel.
2 - Position the safety squat bar on your upper back and traps, hold the handles firmly, and step under the bar with your feet about shoulder-width apart.
3 - Unrack the bar, take a controlled step back, brace your core, and keep your chest up with your elbows pointing down.
4 - Initiate the squat by pushing your hips back and bending your knees, lowering under control until you lightly sit on the box.
5 - Pause briefly on the box without relaxing your torso or rocking backward, keeping tension through your legs and core.
6 - Drive through your midfoot and heels to stand back up, extending your hips and knees until fully upright.
7 - Repeat for the desired number of repetitions while maintaining control and consistent depth.
