Strength

Front Rack Box Squat

The Front Rack Box Squat builds lower body strength, targeting the thighs and hips. This exercise, involving squats with a chest-level weight, improves hip mobility and core stability.
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Front Rack Box Squat instructions
Step-by-step instructions
1
Stand upright and hold a barbell with your hands shoulder-width apart. Lift the barbell to your chest.
2
Step away from the rack and position yourself in front of a box that is at or slightly below knee height.
3
Place your feet hip-width apart with toes turned slightly outward.
4
Slowly lower your body onto the box, bending at the knees. Aim to keep your back straight and not lean forward.
5
Push through your feet and return to the standing position, then repeat for the programmed number of reps.
Stand upright and hold a barbell with your hands shoulder-width apart. Lift the barbell to your chest.
Step away from the rack and position yourself in front of a box that is at or slightly below knee height.
Place your feet hip-width apart with toes turned slightly outward.
Slowly lower your body onto the box, bending at the knees. Aim to keep your back straight and not lean forward.
Push through your feet and return to the standing position, then repeat for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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