Fitwill stands in solidarity with Ukraine

Barbell Front Bench Squat

Barbell Front Bench Squat

The Barbell Front Bench Squat is a challenging and effective exercise that targets multiple muscle groups in the lower body, including the quadriceps, hamstrings, glutes, and calves. This compound movement also engages the core and upper body muscles, making it a great full-body exercise. To perform the Barbell Front Bench Squat, you'll need a barbell and a bench. Begin by setting the bench behind you, ensuring that it is stable and secure. Position yourself facing away from the bench, with your feet hip-width apart and the barbell resting across the front of your shoulders, right below your collarbone. Keep your grip wide, with your elbows lifted and pointing forward. From this starting position, initiate the movement by bending your knees and hips, as if sitting back into an imaginary chair. Lower your body until your thighs are parallel to the floor, or as low as your mobility allows. Ensure that your chest is lifted, your back remains straight, and your knees do not go beyond your toes. Once you've reached the desired depth, push through your heels and use your leg and glute muscles to return to the starting position. Squeeze your glutes at the top of the movement and maintain control throughout. The Barbell Front Bench Squat can be a challenging exercise, especially if you're new to weightlifting or have any mobility restrictions. Start with a light weight or even just the barbell, focusing on proper form and gradually increase the weight as you become more comfortable and confident. As with any exercise, it's essential to listen to your body and avoid any pain or discomfort.


  • Start by standing with your feet shoulder-width apart and place a barbell across the front of your shoulders, resting it on your collarbone and front deltoids.
  • Keep your chest up, engage your core, and maintain a straight back throughout the exercise.
  • Lower your body by bending at the knees and hips, as if sitting back into a chair. Ensure that your knees are tracking in line with your toes.
  • Continue descending until your thighs are parallel to the floor or slightly below. Maintain a controlled movement and avoid bouncing at the bottom of the squat.
  • Push through your heels to return to the starting position, extending your hips and knees simultaneously.
  • Repeat for the desired number of repetitions.
  • Remember to always use proper form and start with a weight that is appropriate for your fitness level.

Tips & Tricks

  • Maintain proper form by keeping your back straight and your chest up throughout the exercise.
  • Engage your core muscles by bracing them as you perform the squat.
  • Start with lighter weights and progressively increase the load as you become more comfortable and stronger.
  • Ensure that your knees are tracking in line with your toes during the squat movement.
  • Breathe deeply throughout the exercise, inhaling on the way down and exhaling on the way up.
  • Perform the squat with a controlled and slow tempo for maximum muscle engagement.
  • Include warm-up sets to prepare your body for the exercise and reduce the risk of injury.
  • Use a spotter or a power rack for added safety, especially when working with heavy weights.
  • Vary your foot placement to target different muscle groups within the lower body.
  • Incorporate unilateral variations of the front bench squat to identify and correct muscle imbalances.


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot