SquatDBBenchBox
The most advanced BSS variation — both the front and rear foot are elevated, maximizing range of motion at the hip and knee for a brutal quad and glute stretch-strength challenge.
Demo: Exercise Tutorial
Sets
3
Reps
6-8 per side
Rest
1:30
Contraindications
Significantly increased knee and hip flexion stress at end range — not appropriate for those with knee pain, limited ankle dorsiflexion, or early-stage rehab. Master standard BSS first.Setup
Rear foot elevated on a bench, front foot elevated on a low block/plate stack, dumbbells held at the sides.
Execution
- 1Step through so the front foot lands on the elevated block
- 2Descend straight down through the front leg, going below the block level
- 3Keep 90% weight through the front leg
- 4Reach maximum comfortable depth
- 5Drive through the front foot to stand
Key cues
- Extra range of motion means extra control needed
- Chest up despite the deeper stretch
- Front knee tracks over toes
- Control the eccentric fully
- Don't rush out of the deep stretch
Common faults
- Losing control in the extended range of motion
- Front knee collapsing inward under the deeper stretch
- Rounding the upper back
- Rushing the eccentric phase
- Using too much load before mastering the standard BSS
Tweaks
- Start with a low block (1-2 inches) before progressing higher
- Use bodyweight only until control is established
- Add a 2-second pause at the bottom for extra time under tension
Muscles
Primary: Quadriceps, Gluteus Maximus
Secondary: Adductors, Hip Flexors, Core
Notes
One of the most demanding bodyweight/light-load leg exercises available — used by advanced lifters and physique athletes for extreme quad stretch-tension.
Sources
Attribution: Squat University / Dr. Aaron Horschig