The Front Box Squat is one of our core exercises... The Front Squat puts a premium on core strength since the bar is in front of your body, as well as an emphasis on the quadriceps -- as you should know the prime movers are the quadriceps, hamstrings and glutes. We decided to perform this exercise with the straps due to limited wrist flexibility; however, it's an awesome thing because we want to limit the pressure on the wrist and potential wrist injuries. Therefore, the set up would be the same as one would perform the front squat with immaculate flexibility. Furthermore, as with the normal set up the bar should be resting on the upper pectorals very close to the neck (it should almost feel like it's choking you.) In the starting position, the feet should be approximately hip width apart with the feet slightly turned out and the chest elevated. Because the weight might be a little overwhelming at 115 for the female athlete, we had to focus on keeping the chest and rib cage elevated, and as you goes down push your elbows up. This will counteract the tendency to come forward. From the bottom position, push the knees out and use a little dip to activate the muscles of the quadriceps, hamstrings, glutes and hips to bring you back up to the top. We like to use the box with the front squat because it reinforces the explosive movement needed for the sport as well as assure they are getting deep to stimulate the most significant counteractive movement. The athlete in the video performed 5x5, finishing with 155 for 5x5. This was an amazing accomplishment for her. She knows she need to keep her elbows straight -- that's a real easy fix.