barbell bench front squat
barbell bench front squat — highlighted muscle: quads

Muscles worked

quads, hamstrings, glutes, calves

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barbell bench front squat

Body part
upper legs
Equipment
barbell
Target muscle
quads
Muscle group
hamstrings

Secondary muscles

hamstringsglutescalves

How to perform it

  1. 1

    Start by standing with your feet shoulder-width apart and the barbell resting on your upper chest, just below your collarbone.

  2. 2

    Hold the barbell with an overhand grip, keeping your elbows up and your upper arms parallel to the ground.

  3. 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. 4

    Pause for a moment at the bottom of the squat, then push through your heels to return to the starting position.

  5. 5

    Repeat for the desired number of repetitions.

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