Barbell Front Box Squat

Body region

• Legs
• Glutes

Muscles

Main

• Gluteus Maximus
• Rectus Femoris
• Vastus Lateralis
• Vastus Medialis
• Vastus Intermedius

Helps

• Adductor Magnus
• Soleus

Holds

• Erector Spinae
• Rectus Abdominis
• Transversus Abdominis

Equipment

• Barbell
• Squat Rack
• Plyo Box or Flat Bench

Technique

1. Place a box or bench behind you at a height that puts your thighs about parallel when seated.
2. Take the bar in a front-rack position from the rack and step back to the box.
3. Squat down with elbows high until you lightly touch the box.
4. Stay tight and stand straight back up.

Cues

• Touch and go, or pause briefly without relaxing.
• Keep the elbows up and the chest tall.
• Set the safety arms just below the box height so you can bail out of a missed rep.

Common mistakes

• Plopping onto the box and rounding the back.
• Dropping the elbows.
• Rocking forward to get off the box.

Alternatives

• Barbell Front Squat
• Barbell Box Squat