barbell front bench squat

Category

Legs

Difficulty

Intermediate

Equipment

Barbell

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Erector Spinae

How to do it

1. Stand with your feet shoulder-width apart, back facing a bench, holding a barbell across your upper chest. Grip the bar with your hands shoulder-width apart, and keep your elbows pointing forward.
2. Begin the squat by pushing your hips back and bending your knees, lowering your body until you sit down on the bench.
3. Push through your heels to stand back up to the starting position, extending your hips and knees fully. Repeat for the desired number of repetitions.

Form tips

• Keep your elbows high to maintain the barbell's position on your chest.
• Engage your core to support your lower back and maintain proper posture.
• Lower your body slowly and with control to maximize muscle engagement and prevent injury.