Barbell Bench Front Squat
Strengthen your quadriceps, glutes, and core with the barbell front squat. This compound exercise builds lower body strength and improves mobility.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
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Variations of Barbell Bench Front Squat
Description
A front squat is a lower-body exercise that will strengthen your legs, hips, and glutes. It requires you to hold a barbell in front of your body, across your shoulders, and squat down and up.
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How to do Barbell Bench Front Squat
- 01Setup
Stand facing the barbell, positioning it across the front of your shoulders and collarbones, slightly above your clavicles.
- 02Setup
Grip the barbell with an overhand grip, hands slightly wider than shoulder-width, ensuring your elbows are pointing forward and high to create a stable shelf for the bar.
- 03Setup
Unrack the bar by extending your knees and hips, then step back to a comfortable squat stance with your feet shoulder-width apart and toes slightly pointed out, maintaining a tall chest and engaged core.
- 04
Initiate the squat by pushing your hips back and bending your knees, keeping your chest upright and elbows high, descending until your thighs are parallel to the floor or deeper if mobility allows.
- 05
Drive through your heels and midfoot, extending your hips and knees powerfully to return to the standing position, exhaling as you ascend and maintaining a braced core.
Tips
- Maintain an upright torso throughout the entire movement by actively pushing your elbows up and keeping your chest proud and elevated.
- Keep your core braced and tight, as if preparing for a punch, to protect your spine and provide crucial stability for the heavy load.
- Focus on driving your knees out slightly during the descent to engage your glutes and ensure proper knee tracking over your toes.
- If wrist mobility is an issue, use a thumbless grip or cross your arms over the bar to secure it, always ensuring your elbows stay high.
Common mistakes
- Rounding the upper back occurs when elbows drop, causing the bar to roll forward; fix this by actively keeping your elbows high and chest up throughout the entire movement.
- Knees caving inward (valgus collapse) happens when glutes aren't engaged; fix this by consciously driving your knees out over your toes as you descend and ascend.
- Lack of squat depth limits muscle activation and range of motion; fix this by focusing on maintaining an upright torso and pushing your hips back to achieve at least parallel thighs.
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Get Ellim — FreeQuestions
What muscles does Barbell Bench Front Squat work?
Barbell Bench Front Squat primarily targets Quadriceps. Secondary muscles include Adductor Magnus, Soleus.
Is Barbell Bench Front Squat good for beginners?
Barbell Bench Front Squat is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Barbell Bench Front Squat?
You need Barbell to perform Barbell Bench Front Squat. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Barbell Bench Front Squat?
Maintain an upright torso throughout the entire movement by actively pushing your elbows up and keeping your chest proud and elevated. Keep your core braced and tight, as if preparing for a punch, to protect your spine and provide crucial stability for the heavy load. Focus on driving your knees out slightly during the descent to engage your glutes and ensure proper knee tracking over your toes. If wrist mobility is an issue, use a thumbless grip or cross your arms over the bar to secure it, always ensuring your elbows stay high.
What are common mistakes when doing Barbell Bench Front Squat?
Rounding the upper back occurs when elbows drop, causing the bar to roll forward; fix this by actively keeping your elbows high and chest up throughout the entire movement. Knees caving inward (valgus collapse) happens when glutes aren't engaged; fix this by consciously driving your knees out over your toes as you descend and ascend. Lack of squat depth limits muscle activation and range of motion; fix this by focusing on maintaining an upright torso and pushing your hips back to achieve at least parallel thighs.
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Free · iPhone only · Available on the App Store