Barbell box front squat

Quads

• Target muscles: legs, hamstrings, glutes, calves
• Equipment: barbell
• Level: intermediate

How to do it

1. Place a bench behind you and stand with your back to it, feet shoulder-width apart.
2. Hold the bar across the front of your shoulders, elbows raised forward, spine neutral.
3. Bending your knees and hips, lower down until your hips touch the bench.
4. Without leaning back, drive through your feet and stand back up to full height.
5. Keep your elbows high and chest up throughout the set.
6. Repeat for the desired number of reps.

Swap it for

• stepdown squat
• Barbell box squat
• Kneeling barbell squat
• barbell wide squat
• Sissy Squat
• dumbbell supported squat

Harder

• Barbell Bulgarian split squat
• barbell overhead squat
• Weighted Sissy Squat (Holding Support)
• Sissy Squat

Easier

• Rear-Foot-Elevated Split Squat (Bodyweight)
• smith chair squat
• dumbbell supported squat
• dumbbell goblet squat