Reverse Band Box Squat

Reverse Band Box Squat is a strength - box squat with assistance at the bottom exercise involving Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Quadriceps
Secondary muscles: Hip abductors, Hip adductors, Gastrocnemius, Soleus, Forearm muscles, Gluteus maximus, Hamstrings, Erector spinae
Exercise type: Strength - box squat with assistance at the bottom

Exercise technique

Anchors
Secure the bands equally to the top of the rack directly above the squat bar.
Box
Place the box at the target depth and behind you in a position suited to the bar path.
Bar
Position the bar on your rear shoulders and check that both bands assist equally.
Walkout
Take short steps to position yourself in front of the box and brace your torso.
Lower
Push your hips back, open your knees in line with your feet and sit onto the box under control.
Pause
Maintain abdominal and back tension despite the band assistance.
Rise
Raise your hips and chest together as assistance decreases toward the top.

Key technique points

Set the bands along a vertical assistance line.
Sit softly onto the box.
Do not relax your torso during the bottom pause.
Account for decreasing assistance at the top.
Keep your knees tracking with your toes.
Return to the rack with small steps.

Common mistakes

Insecure upper anchor

Do not attach bands to a point that cannot bear the load.

Unequal assistance

Do not begin with different right and left band lengths.

Dropping onto the box

Do not rely on band assistance and release the descent.

Rocking backward

Do not lean backward on the box to create momentum for standing.

Exceeding the top load

Do not choose a weight you cannot control once assistance decreases.

Sideways bar pull

Do not allow the bands to carry the bar along a crooked path.

Frequently asked questions