Barbell Bench Front Squat

Muscles worked

Setup

1. Place a flat bench behind you in a power rack and set the barbell at shoulder height.
2. Approach the bar and use a front-rack grip (fingertips under the bar, elbows high) or a cross-arm grip to rest the bar on your anterior deltoids.
3. Unrack the bar, take two steps back, and set your feet slightly wider than shoulder-width with toes pointed slightly out.
4. Brace your core and lift your chest to create a stable shelf for the barbell.

How to do it

1. Inhale and descend by bending at the hips and knees simultaneously, keeping your elbows pointed forward and up throughout the movement.
2. Lower yourself under control until your glutes lightly touch the bench, maintaining full tension in your legs and core.
3. Exhale and drive through your midfoot to return to a standing position, keeping your torso as vertical as possible.
4. Follow a tempo of 2-3 seconds on the way down and 1 second for the upward drive.

Form checklist

• Keep elbows high and parallel to the floor to prevent the bar from rolling forward.
• Maintain a proud chest and neutral spine; do not let your upper back round.
• Ensure your knees track in line with your toes and do not cave inward.
• Touch the bench lightly to maintain muscle engagement rather than sitting down completely.

Pro tips

• Think about 'driving your elbows to the ceiling' during the ascent to keep your torso upright and engage the upper back.
• Actively 'screw' your feet into the floor to create hip external rotation and better glute activation.

Make it harder

• Pause for 2 seconds on the bench to eliminate the stretch reflex and force the quads to work harder from a dead stop.
• Increase the eccentric phase to 4-5 seconds to maximize time under tension.

Frequently asked

What muscles does the barbell bench front squat work?

The barbell bench front squat primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the erector spinae as secondary muscles.

What equipment do you need for the barbell bench front squat?

The barbell bench front squat uses barbell.

Is the barbell bench front squat good for beginners?

The barbell bench front squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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