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Upper Legs Exercise · Barbell

Barbell Bench Front Squat exercise animation

Barbell Bench Front Squat

Category
Upper Legs
Equipment
Barbell
Target
Quads

The barbell bench front squat uses a bench behind you to limit depth and provide a safety reference, useful for lifters working on front squat positioning without worrying about losing balance backward. The front rack position shifts more demand onto the upper back and core to keep the torso upright compared to a back squat. It's more of a positional teaching tool than a standalone lift most people program regularly.

How to Do the Barbell Bench Front Squat

  1. Begin standing with your feet shoulder-width apart, the barbell resting across your upper chest just below your collarbone.
  2. Grip the barbell overhand, keeping your elbows raised and your upper arms parallel to the floor.
  3. Bend at the knees and hips to lower into a squat, keeping your back straight and chest lifted.
  4. Pause briefly at the bottom, then drive through your heels to return to the starting position.
  5. Repeat for your target rep goal, keeping your core engaged and avoiding any reliance on momentum.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

The Barbell Bench Front Squat primarily targets the Quads, with Hamstrings as the primary synergist muscle group, along with the Glutes, Calves.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Quads Exercises

Backward Jump Backward Jump Body Weight · Quads Balance Board Balance Board Body Weight · Quads Band One Arm Single Leg Split Squat Band One Arm Single Leg Split Squat Band · Quads Band Single Leg Split Squat Band Single Leg Split Squat Band · Quads Barbell Bench Squat Barbell Bench Squat Barbell · Quads Barbell Clean And Press Barbell Clean And Press Barbell · Quads

Equipment Alternatives

Don't have barbell? These target the same quads with different equipment.

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads Band One Arm Single Leg Split Squat Band One Arm Single Leg Split Squat Band · Quads Dumbbell Goblet Squat Dumbbell Goblet Squat Dumbbell · Quads

FAQ

What muscles does the Barbell Bench Front Squat work?
The Barbell Bench Front Squat primarily targets the quads, with the hamstrings and glutes, calves assisting.
What equipment do I need for the Barbell Bench Front Squat?
The Barbell Bench Front Squat is done with a barbell.
What's a good alternative to the Barbell Bench Front Squat?
If you don't have access to a barbell, the All Fours Squad Stretch targets the same quads using body weight instead.