Bench front squat

Quads

🔧 no equipment ↕ Squat 🔁 reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Set up a bench so thighs are parallel when seated. Stand with feet shoulder-width apart, toes slightly out, barbell across front shoulders. Engage core, chest up. Lower body by bending at hips and knees until glutes lightly touch the bench, knees tracking over toes. Pause, then drive through heels to return to starting position, fully extending hips and knees. Maintain an upright torso.

Tips

Keep elbows high for shoulder stability. Distribute weight evenly across feet. Use a spotter or safety bars with heavy weights. Verify bench height allows for full squat depth. Warm up thoroughly. Practice with lighter weights to refine form.

Similar exercises

Barbell front squat Quads · 🔧 Barbell 5/10 Dumbbell front squat Quads · 🔧 Dumbbells 3/10 Bench sissy squat Quads · 🔧 no equipment 4/10 Smith machine squat to bench Quads · 🔧 smith machine 3/10 Barbell pin front squat Quads · 🔧 Barbell 4/10 Dumbbell front rack squat Glutes, Abs · 🔧 Dumbbells 3/10 Resistance band front squat Glutes · 🔧 Resistance band 2/10 Kettlebell front racked squat Glutes, Abs, Hamstrings · 🔧 Kettlebell 3/10

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