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Barbell Front Box Squat

Advanced

Equipment

Quads

Calves

Glutes

Hamstrings

Equipment

Barbell

Exercise Type

Strength

Mechanics

Compound

Force Type

Push

The barbell front box squat is a front-loaded variation of the traditional squat that incorporates a bench or box to ensure consistency in depth and positioning. This movement emphasizes the quads, strengthens core stability, and reinforces an upright torso throughout the range of motion.

Key Benefits:

Improves quad strength and anterior core stability
Promotes upright posture during the squat
Enhances depth consistency with the use of a box
Improves hip mobility and technique under control
Great for reinforcing proper front squat mechanics

Set a barbell on a rack at shoulder height and place a flat bench or box behind you.
Step under the bar and use a crossover or Olympic grip to secure the bar across your front delts.
Unrack the bar and take a step back so you're centered in front of the bench.
Set your feet shoulder-width apart with toes slightly pointed out (about 30°).
Brace your core, keep your chest up and spine neutral.
Slowly descend until your glutes gently touch the bench without resting.
Push through your heels and return to the starting position.
Repeat for the desired number of repetitions.

Never fully sit or rest on the bench—it’s only a depth cue, not support.
Choose a grip that allows you to keep elbows high and chest upright.
Keep your back straight, core braced, and chest proud throughout the movement.
Push through the heels and avoid shifting weight onto the toes.
Control your descent and avoid letting your hips rise faster than your chest.
Ensure your knees track over your toes—don’t let them cave in or flare excessively.
Look straight ahead—never down—to maintain spinal alignment.

🎯 Add front box squats to your leg routine for a powerful combination of quad growth, core challenge, and improved squatting form under control.

Gym Mates