Barbell Bench Front Squat

Barbell Bench Front Squat

The Barbell Bench Front Squat is an advanced compound exercise that targets multiple muscles groups in your lower body, including your quadriceps, hamstrings, glutes, and calves. This challenging variation of the squat is performed by holding a barbell across your shoulders, in front of your chest, while standing with your feet shoulder-width apart. This exercise requires a great deal of balance, stability, and core strength, making it a fantastic choice for those looking to challenge themselves and take their leg training to the next level. The placement of the barbell in front of your body places a greater emphasis on your quads and forces them to work harder. Additionally, it engages your core muscles to help maintain an upright posture throughout the movement. When executed correctly, the Barbell Bench Front Squat can help improve lower body strength, increase muscle size and tone, and enhance functional strength for activities like running or sports. As with any exercise, it is important to use proper form and start with lighter weights to ensure you are comfortable and able to maintain control throughout the movement. Be sure to gradually increase the weight as you become more confident and stronger. Remember, it's always a good idea to warm up and stretch before attempting any intense exercise. And as with any advanced exercise, it's essential to have a solid understanding of proper form and technique. If you're unsure or new to this exercise, it's best to seek guidance from a qualified fitness professional to minimize the risk of injury and maximize your results.


  • Start by setting up a barbell on a rack at chest height.
  • Stand facing away from the rack and position the barbell across your shoulders, gripping it with an overhand grip wider than shoulder-width apart.
  • Take a step forward and position your feet slightly wider than shoulder-width apart.
  • Engage your core, keep your chest up, and lower your body by bending your knees and pushing your hips back, as if you are sitting down into a chair.
  • Continue lowering until your thighs are parallel to the ground or slightly below.
  • Push through your heels and extend your legs to stand back up to the starting position.
  • Repeat for the desired number of repetitions.
  • Make sure to maintain proper form throughout the exercise, keeping your back straight and your knees tracking in line with your toes.

Tips & Tricks

  • Ensure proper form and technique by starting with lighter weights before progressing to heavier ones.
  • Engage your core throughout the movement to maintain stability and prevent excessive lower back arching.
  • Keep your chest up and shoulders back to promote a neutral spine position.
  • Place your feet shoulder-width apart and point them slightly outward to allow for proper hip and knee alignment.
  • Focus on pushing through your heels and mid-foot to activate the posterior chain muscles.
  • Control the descent and ascent of the barbell to maximize muscle activation and reduce the risk of injury.
  • Breathe consistently throughout the exercise, exhaling during the concentric phase and inhaling during the eccentric phase.
  • Include progressive overload in your training program by gradually increasing the weight or reps over time.
  • Prioritize recovery by getting adequate rest, sleep, and nutrition to support muscle growth and repair.
  • Consult with a certified fitness trainer or strength coach to ensure personalized guidance and to prevent any potential injuries.


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