How to do a Box Front Squat
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Barbells
Squat Rack
Workouts with Box Front Squat
Target muscles worked
Instructions for Proper Form
Box Front Squat is a variation on the more standard Front Squat. This compound exercise primarily targets the quadriceps. By using a box, you can more easily control your depth which can help improve form and consistency of your Front Squats. Additionally, pausing on the box can help develop strength and power from the bottom of the squat.
- Rack the barbell to shoulder height. Bring your chest to the bar to rest the bar on the uppermost part of shoulders. Once you have found a comfortable position, cross your arms to hold the barbell in place and keep your elbows high.
- Lift the barbell and step back placing your feet just outside shoulder-width apart and slightly angled outward.
- Keep your weight evenly distributed through your feet.
- Begin to descend by reaching your hips slightly back.
- Your knees should track outward over your second toe and slightly forward as you descend while keeping your core braced to maintain an upright torso.
- You should continue to descend until your butt touches the bench before extending your hips and knees back to the starting position.
Weight & 1 Rep Max Calculator
Average Box Front Squat standards by male, female, weight, age and height
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Alternatives & Variations to Box Front Squat
1. Box Squat
66.2 mSCORESWAPPED 421 TIMESEnhances lower body strength by focusing on the glutes, hamstrings, and quads. Performed by squatting down to a box at parallel or slightly lower, then driving upwards. This exercise builds power and improves squat technique by encouraging a pause at the bottom.
2. Front Squat
93.4 mSCORESWAPPED 339 TIMESFront Squat is one of the most common variations of the more standard Back Squat. Like other squat variations, this is a compound exercise that primarily targets your quadriceps. By racking the bar in front of your body instead of behind, you can further emphasize your quads. While the movements are fairly similar, Front Squat may translate better to applications in sports and other real world activities.
3. Leg Extension
99.4 mSCORESWAPPED 285 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
4. Back Squat
99.3 mSCORESWAPPED 209 TIMESBack Squat is one of the three Powerlifting movements, and one of the most common lower body exercises. It’s a great compound exercise that can help build strength and muscle mass in your leg, especially your quadriceps. It’s a staple in most fitness programs, and is often used as a metric for tracking lower body strength in general.
5. Leg Press
99.7 mSCORESWAPPED 127 TIMESLeg Press is a compound exercise that primarily targets the quadriceps. The exercise itself is fairly similar to a standard squat, with some key differences. The biggest of these differences is the added stability from supporting your back on the Leg Press Machine. The end result of these changes is a more stable movement that further emphasizes your quadriceps. Leg Press is an excellent exercise for anyone looking to build muscle mass or strength in their quads.
6. Dumbbell Squat
94.1 mSCORESWAPPED 119 TIMESDumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.
7. Dumbbell Goblet Squat
87.9 mSCORESWAPPED 117 TIMESDumbbell Goblet Squat is a variation on the more standard Front Squat. Like other squat variations, this compound exercise primarily targets the quadriceps. Goblet squats are beneficial because they require less upper body mobility in order to keep the weight in the proper position compared to using a barbell.
8. Hack Squat
90.1 mSCORESWAPPED 105 TIMESHack Squat is a variation of squats that utilizes a specific machine to add resistance. Like other squat variations, this exercise primarily targets your quads. The use of a machine can assist you by redistricting your range of motion more than with the use of free weights, as well as adds more stability to the movement.
9. Dumbbell Lunge
97.6 mSCORESWAPPED 93 TIMESDumbbell Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, Dumbbell Lunge is a compound exercise that primarily targets the quads. The exercise itself is the same as a standard lunge except for the added weight from holding dumbbells in each hand. This is a great variation for anyone looking to make their lunges a bit more challenging without adding more complexity to the movement.