# Barbell Front Box Squat

URL: https://heatsy.app/ex/barbell-front-box-squat

Also known as: Front Squat to Box, Front Squat to Bench, BB 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](https://heatsy.app/ex/front-squat)
- [Barbell Box Squat](https://heatsy.app/ex/barbell-box-squat)