The barbell bench front squat is a compound lower body exercise that targets the quadriceps, with secondary emphasis on the hamstrings, glutes, and calves. It requires holding a barbell in the front rack position and performing a squat, demanding good core stability, balance, and mobility.
Also Works
HamstringsGlutesCalves
How to Perform
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.