How to do the Barbell Bench Front Squat
Barbell Bench Front Squat is an intermediate multi-joint compound pushing exercise targeting the Quads in the Upper Legs region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Hamstrings and Glutes.
Barbell Bench Front Squat demonstration · © GymiaFit
Barbell Bench Front Squat at a glance
- Primary muscles
- Quads
- Secondary muscles
- Hamstrings, Glutes, Calves
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Barbell Bench Front Squat step by step
- 1Start by standing with your feet shoulder-width apart and the barbell resting on your upper chest, just below your collarbone.
- 2Hold the barbell with an overhand grip, keeping your elbows up and your upper arms parallel to the ground.
- 3Lower your body down into a squat position by bending at the knees and hips, keeping your back straight and your chest up.
- 4Pause for a moment at the bottom of the squat, then push through your heels to return to the starting position.
- 5Repeat for the desired number of repetitions.
2 free workouts use it
Barbell Bench Front Squat — questions
What muscles does the Barbell Bench Front Squat work?
The Barbell Bench Front Squat primarily targets the Quads. It also recruits the Hamstrings, Glutes, Calves as secondary movers.
What equipment do I need for the Barbell Bench Front Squat?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Barbell Bench Front Squat suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Barbell Bench Front Squat?
Barbell Bench Squat, Barbell Clean And Press, Barbell One Leg Squat train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Barbell Bench Front Squat demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.