Male

Barbell Bench Front Squat

Muscles involved

Performing the Barbell Bench Front Squat allows you to push your legs to fatigue, provided you steer clear of a few frequent mistakes. The biggest error lifters make is letting their elbows drop as they squat down, which shifts the barbell forward and strains the lower spine instead of targeting the quadriceps. Another mistake to avoid is slamming down onto the bench or bouncing off it to generate momentum. By focusing on a controlled descent and lightly touching the bench before standing back up, you keep constant tension on the muscle, protect your knees, and maximize your leg growth safely and efficiently.

How to do it

1. Place a barbell in the rack, adjust it to the appropriate height, and position a bench behind you. Stand with your feet shoulder-width apart, forming an angle of approximately 30 degrees, and position your shoulders directly under the barbell. 2. Cross your arms and rest the barbell on your upper arms, keeping your torso upright and your gaze forward before lifting the barbell off the rack. 3. Keep your back straight and slowly lower yourself into a squat until your glutes touch the bench without sitting down. 4. Push back through your heels to return to the starting position and repeat until you complete the desired number of repetitions.

Equipment required

Barra

Muscles worked

Tips

- Keep your elbows high so the bar remains stable on your crossed arms. - Control the descent using your core and prevent your knees from collapsing inward. - Push through your heels and keep your chest up to avoid leaning too far forward.