Box Squats with Bands
Place the bench behind you. Tie elastic bands between the bar and two heavy dumbbells. Sit on the bench with your feet shoulder-width apart and the bar across the back of your shoulders. Then push up. (The bands will increase the resistance just as your quads start burning.) Lower yourself into the seated squat position and repeat.
Muscles worked: Quads, glutes.
Sets/Reps: 2 sets of 8.
Applications: Greater acceleration and leaping ability with less grinding and damage to your knees.
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