TIERS
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TIERS

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Quads

Box Squat

BarbellCompoundTakes some practice
Front
Back
Primary Secondary

Works

Glutes, Quads

Also hamstrings

You need

Barbell, Squat rack, Plyo box

How to do itPicture · 3 steps
  1. 1Box at or just below parallel
  2. 2Sit back, touch the box, stay tight
  3. 3Drive up without rocking

Most common mistake

Relaxing and plopping down onto the box.

Watch a demo
B
For quads
#18 of 33
See the full list →
Research
65
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 65
Target tension · 35%3/5
Loaded stretch · 25%3/5
Progression · 20%5/5
Low cost · 20%4/5
How scores work

Machine taken? Swap to

  • SHack SquatMachine
  • SPendulum SquatMachine
  • SSingle-Leg Leg PressMachine
  • ASafety Bar SquatBarbell

Takes

None yet
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