Barbell Narrow Squat vs Box Squat
Which one fits your Leg workout plan?
Contents
Planfit users log Barbell Narrow Squat more often — 46 sessions vs 21. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Barbell Narrow Squat and Box Squat and pick the one that fits your Leg workout.
Barbell Narrow Squat vs Box Squat: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Barbell Narrow Squat more often — 46 sessions compared to 21 for Box Squat.
What most people do isn't always what fits you. Barbell Narrow Squat and Box Squat differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Barbell Narrow Squat and Box Squat Differ
| What differs | Barbell Narrow Squat | Box Squat |
|---|---|---|
| Muscles worked | quads, hamstrings, and outer thighs | quads, hamstrings, and glutes |
| Difficulty | 5 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 46 sessions | 21 sessions |
How to Do Barbell Narrow Squat
Barbell Narrow Squat Muscles Worked: Leg
Form
- 1. Tighten your abdomen and keep your waist straight while bending at the hips to lower your buttocks down.
- 2. Allow your knees to bend naturally until your thighs are parallel to the ground.
- 3. Push strongly through the center of your feet to rise.
- 4. As your buttocks rise, straighten your knees and hips in sequence, returning to the starting position.
Coach's Tips
- 1. Please be careful not to lean your upper body too far forward.
- 2. Keep your chest up and engage your core to avoid bending your waist.
- 3. Don't excessively bend your waist while trying to keep it straight.
- 4. Please do not stick your hips too far back.
- 5. Make sure your feet do not lift off the ground.
- 6. When standing up, please ensure your knees do not come together.
For a full Barbell Narrow Squat guide with alternatives and benefits, see the Barbell Narrow Squat exercise guide.
How to Do Box Squat
Box Squat Muscles Worked: Leg
Form
- 1. Tighten your abdomen and keep your waist straight, then bend at the hips to lower your buttocks down.
- 2. Sit down naturally until your knees bend and you touch the prepared object.
- 3. Stand up by pushing strongly through the center of your feet.
- 4. As your buttocks rise, straighten your knees and hips in sequence, and return to the starting position.
Coach's Tips
- 1. Please be careful not to lean your upper body too far forward.
- 2. Keep your chest up and engage your core to avoid bending your waist.
- 3. Don't excessively bend your waist while trying to keep it straight.
- 4. Please do not stick your hips too far back.
- 5. Make sure your feet do not come off the ground.
- 6. When standing up, please ensure your knees do not come together.
For a full Box Squat guide with alternatives and benefits, see the Box Squat exercise guide.
Frequently Asked Questions
Which is better for Leg, Barbell Narrow Squat or Box Squat?
Planfit users log Barbell Narrow Squat more often — 46 sessions against 21 for Box Squat. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
Do Barbell Narrow Squat and Box Squat work the same muscles?
Not quite. Barbell Narrow Squat loads quads, hamstrings, and outer thighs, and Box Squat loads quads, hamstrings, and glutes.
What equipment do Barbell Narrow Squat and Box Squat need?
Barbell Narrow Squat needs a barbell, and Box Squat needs a barbell.
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