Description

The barbell bench front squat is a compound exercise that targets the lower body muscles, primarily the quadriceps, glutes, and hamstrings. It also engages the core for stability and balance.

Starting Position

Start by placing a barbell on a bench press rack at chest height. Stand facing away from the bar with your feet shoulder-width apart.

Technical Execution

Grip the barbell with both hands behind your head, resting it on your shoulders. Slowly squat down by bending your knees and hips, keeping your back straight. Lower until your thighs are parallel to the ground.

Range of Motion

Ensure a full range of motion by lowering yourself until your thighs are parallel to the ground. Push through your heels to return to the starting position.

Variations

Variations include using dumbbells or a kettlebell for resistance, or incorporating a pause at the bottom of the squat for increased difficulty.

Common Mistakes

Common mistakes include improper foot positioning, leaning too far forward, and not engaging the core effectively.

Practical Advice

Ensure proper form by keeping your chest up, knees tracking over toes, and maintaining a neutral spine throughout the movement.

Additional Notes

This exercise can help improve lower body strength, balance, and coordination. It is important to start with a lighter weight to focus on technique before increasing the load.

Difficulty Level

Intermediate

Equipment Needed

Barbell

Primary Muscles

Secondary Muscles

core