Losing the brace on the box
Core decompresses on the box; spinal load changes dramatically.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Squat · Lower Body
Banded Box Squat
Coaching cues
- Band attached to the bar and anchored low; box at parallel
- Band pulls the bar down on the ascent — accommodating resistance
- Sit back onto the box; maintain brace; drive up explosively
- Teaches acceleration through the sticking point of the squat
Common faults 2
Knee valgus on the drive — amplified by the band
Band accommodating resistance increases the force demand; valgus worsens.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗