Front box squat with barbell

Exercise overview

Primary muscle group: Legs

Exercise type: Barbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 36

Average per rep (lbs)*: 79

Description: Load a barbell on a rack at upper-chest level. Step under the barbell so that it rests on the front of your shoulders and your hands are crossed over the barbell to keep it stable. Spread your feet wider than shoulder width apart. Point your feet and knees out diagonally in the same direction. Inhale as you slowly squat by pushing your hips backward and then your knees outward. Keep your torso upright. When your butt touches the box, stop and hold for one second. Do not sit on the box and rock backward. Exhale as you spring back upward without rocking forward.Repeat for the prescribed number of repetitions.

Exercise ID: 00102

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Proper Rack Position: Ensure the barbell is resting on your deltoids, just above your clavicles. Keep your elbows pointing forward and maintain a strong, upright torso throughout the movement.
Box Height: Adjust the height of the box so that when you sit, your thighs are at or just below parallel to the ground. This will help target the correct muscles and improve your squat form.
Controlled Descent: Lower yourself onto the box in a controlled manner. This helps to maintain muscle activation and ensures that you do not rely solely on the box for support.
Engage Core: Keep your core tight and engaged throughout the exercise. This will provide stability and help prevent lower back injuries.
Proper Foot Position: Position your feet shoulder-width apart or slightly wider. This stance will give you better balance and allow for effective activation of the leg muscles during the squat.
Drive Through Heels: When standing up from the box, drive through your heels and push your hips forward. This ensures maximum power and proper technique.
Avoid Bouncing: Do not bounce off the box. Briefly pause on the box and then initiate the upward movement. This avoids cheating the movement and helps to build true strength.
Breathing Technique: Take a deep breath before you descend, then exhale as you stand up from the box. Proper breathing helps maintain intra-abdominal pressure and enhances stability.
Maintain a Neutral Spine: Keep your back straight and avoid rounding your lower back. A neutral spine reduces the risk of injury and ensures proper movement patterns.
Progress Gradually: Start with a manageable weight to ensure you master the form. Gradually increase the weight as your strength and technique improve.

Exercise overview

Exercise tips and tricks

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