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All exercises

Barbell bench front squat

Intermediate

Barbell bench front squat is a compound barbell exercise for the quads, also working the hamstrings, glutes, and calves.

What it works

Primary muscle

Quads

Also works

HamstringsGlutesCalves

Equipment
Barbell
Movement
Legs
Type
Compound
Logged as
Weight × reps
Suggested rest
3 min

How to do it

  1. 1Start by standing with your feet shoulder-width apart and the barbell resting on your upper chest, just below your collarbone.
  2. 2Hold the barbell with an overhand grip, keeping your elbows up and your upper arms parallel to the ground.
  3. 3Lower your body down into a squat position by bending at the knees and hips, keeping your back straight and your chest up.
  4. 4Pause for a moment at the bottom of the squat, then push through your heels to return to the starting position.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Stepdown squatBodyweight
  • Barbell bench squatBarbell
  • Barbell squat (on knees)Barbell
  • Barbell wide squatBarbell
  • Sissy squatBodyweight
  • Dumbbell supported squatDumbbell

Easier variations

  • Quads (bodyweight squat)Bodyweight
  • Smith chair squatSmith machine
  • Dumbbell supported squatDumbbell
  • Dumbbell goblet squatDumbbell

Harder variations

  • Barbell one leg squatBarbell
  • Barbell overhead squatBarbell
  • Weighted sissy squatWeight plate
  • Sissy squatBodyweight
Logged today · 3 min restBarbell bench front squat

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