Barbell Bench Front Squat
Chasing quad size and knee resilience? Barbell Bench Front Squat uses heavy bilateral barbell loading to get there.
How to do Barbell Bench Front Squat
- Start by standing with your feet shoulder-width apart and the barbell resting on your upper chest, just below your collarbone.
- Hold the barbell with an overhand grip, keeping your elbows up and your upper arms parallel to the ground.
- Lower your body down into a squat position by bending at the knees and hips, keeping your back straight and your chest up.
- Pause for a moment at the bottom of the squat, then push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Barbell Bench Front Squat Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Keep a rep or two in reserve on the heaviest sets.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Reset the bar between reps rather than bouncing.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Take the smallest plate jump available once the reps are clean.
Common Barbell Bench Front Squat Mistakes
Loading the bar unevenly or skipping the collars
Match the plates side to side and clip collars on every set.
Letting the knees cave inward as fatigue builds
Press the outside edge of each foot into the floor throughout.
Letting the last set decay into a different exercise
End the set when the pattern changes, not when the reps run out.
Easier and Harder Than Barbell Bench Front Squat
Swap Barbell Bench Front Squat For
Barbell Bench Front Squat — Frequently Asked Questions
How do you do the Barbell Bench Front Squat?
Start by standing with your feet shoulder-width apart and the barbell resting on your upper chest, just below your collarbone. Hold the barbell with an overhand grip, keeping your elbows up and your upper arms parallel to the ground. Lower your body down into a squat position by bending at the knees and hips, keeping your back straight and your chest up. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Barbell Bench Front Squat work?
The Barbell Bench Front Squat primarily targets the quads. It is classified as a legs exercise and is performed with a barbell.
How many sets and reps of the Barbell Bench Front Squat should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Reset the bar between reps rather than bouncing. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Barbell Bench Front Squat good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic legs patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Barbell Bench Front Squat?
Try the Smith Chair Squat, Split Squats or the Weighted Sissy Squat. Each trains the quads with a similar movement pattern, so you can swap based on the equipment you have available.
