Front Squats with Bar off Box
Box-supported front squat that reinforces depth, upright torso, and quad emphasis.
LegsIntermediateStrengthSquat
At a glance
| Muscles worked | Primary: quads. Secondary: glutes, core, upper back |
|---|---|
| Muscle group | Legs |
| Difficulty | Intermediate |
| Type | Strength · Squat |
| Sets & reps | 3 sets × 6-10 reps |
| Estimated calories burned | ~34 kcal |
How to do it
- Set a box at the desired height and hold the bar in the front-rack position.
- Descend under control until the glutes lightly touch the box.
- Keep the elbows high and torso upright.
- Drive through the mid-foot to stand.
- Repeat for desired reps.
Equipment
- Barbell
- Box
Coaching tips
Benefits
Box-supported front squat that reinforces depth, upright torso, and quad emphasis.
Common mistakes
Avoid collapsing the elbows or bouncing off the box.
Make it harder
Increase load or reduce box height for deeper range.
Make it easier
Use a higher box or lighter weight.
Breathing
Inhale and brace before descending, exhale as you stand.
Build a workout with this exercise
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Beginner · 3 sets × 10-12 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.