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Male
Barbell Bench Front Squat
Muscles involved
The barbell bench front squat lowers to a bench. It builds quads with controlled depth.
How to do it
- 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.
- 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.
- Keep your back straight and slowly lower yourself into a squat until your glutes touch the bench without sitting down.
- Push back through your heels to return to the starting position and repeat until you complete the desired number of repetitions.
Equipment required
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.
Difficulty
IntermedioFrequently asked questions
Barbell Bench Front Squat: which muscles does it work?
Barbell Bench Front Squat mainly works: Quadriceps, Glutes. It also involves: Adductor magnus, Soleus.
Similar exercises
Variations and complementary movements
