Quads · Barbell · Intermediate
How to do Barbell Bench Front Squat
The barbell bench front squat is a compound lower body exercise that targets the quadriceps, with secondary emphasis on the hamstrings, glutes, and calves. It requires holding a barbell in the front rack position and performing a squat, demanding good core stability, balance, and mobility.
- Primary muscle
- Quads
- Also works
- Hamstrings, Glutes and Calves
- Equipment
- Barbell
- Level
- Intermediate
- Category
- Legs
How to do Barbell Bench Front Squat, step by step
- Start by standing with your feet shoulder-width apart and the barbell resting on your upper chest, just below your collarbone.
- Hold the barbell with an overhand grip, keeping your elbows up and your upper arms parallel to the ground.
- Lower your body down into a squat position by bending at the knees and hips, keeping your back straight and your chest up.
- Pause for a moment at the bottom of the squat, then push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
Barbell Bench Front Squat works your quads as the main mover, with help from your hamstrings, glutes and calves.
Track Barbell Bench Front Squat in SPLYT
Barbell Bench Front Squat is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
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