Legs / Intermediate / Compound (multi-joint)

Barbell Front Box Squat

A front squat to a bench with the barbell racked on the front of the shoulders, building the quads and glutes.

At a glance

Primary

Quads, Glutes

Secondary

Hamstrings, Adductors, Abs, Upper back (rhomboids, mid/lower traps)

Equipment

Barbell, Bench

Movement pattern

Squat

Level

Intermediate

Type

Legs, Compound (multi-joint)

Loads the knee, wrist. Use a load you can control and skip it if it causes pain.

How to do it

1. Stand in front of a bench with a barbell racked on your front delts, elbows high.
2. Set feet shoulder-width apart and brace your core.
3. Squat down until you lightly touch the bench.
4. Drive through your heels to stand up, keeping the elbows high.

Tips

• Touch the bench, do not sit and relax.
• Keep the torso upright.

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