Barbell Bench Front Squat

Target muscle

Quads

Also works

Hamstrings, glutes, calves

Equipment

Barbell

Body part

Upper legs

How to do the barbell bench front squat

1. Start by standing with your feet shoulder-width apart and the barbell resting on your upper chest, just below your collarbone.
2. Hold the barbell with an overhand grip, keeping your elbows up and your upper arms parallel to the ground.
3. Lower your body down into a squat position by bending at the knees and hips, keeping your back straight and your chest up.
4. Pause for a moment at the bottom of the squat, then push through your heels to return to the starting position.
5. Repeat for the desired number of repetitions.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the quads. The hamstrings, glutes and calves work as secondary muscles. See all quad exercises or every barbell exercise.