Box front squat

Start by standing in front of a barbell, ideally resting on a rack. Position the front shoulder muscles under the barbell. Bend both arms backward and grip the barbell with an underhand grip, making sure not to grab it properly but rather placing it in your fingers. Use a grip slightly outside the shoulders. The elbows point forward and hover parallel to the floor. Lift the barbell from the rack and take a step back to execute the following movement. The load rests solely on the front shoulder muscles, while your fingers ensure the stability of the barbell. Assume a shoulder-width stance, stand upright, and maintain a natural arch in the lower back to protect the spine. Keep your gaze forward and engage the muscles to begin the Box Front Squats.

Alternatively, you can use the arm position from the animation, which is somewhat atypical. In this case, you grip the barbell in an overhand cross position. The elbows point forward and are also parallel to the floor.

Movement execution

Start the Box Front Squats by bending your legs. Exhale during the movement until you sit on the box. Typically, your thighs are now parallel to the floor. Depending on the box's position, you can vary the difficulty level, with a lower box providing higher difficulty. Keep the upper body upright and the gaze forward. Stand back up and take a deep breath. Ensure that the back is not rounded during the upward movement and maintain a slight arch in the lower back.

Stressed muscles and common mistakes

For more details on the involved muscle groups and common mistakes in performing the exercise Barbell Squats with Box, you can find them on the Box Squats page.

Alternative variants to Box Front Squat

To diversify your training, you can also engage in similar exercises or other variations of the exercise Barbell Squats with Box.