Front Barbell Squat To A Bench

Technique

How to perform Front Barbell Squat To A Bench

1. Place a stable bench behind you and set the barbell in the rack at upper-chest height.
2. Step under the bar, support it across the fronts of your shoulders and cross your arms over it with your elbows raised.
3. Unrack the bar and position your feet about shoulder-width apart in front of the bench.
4. Brace your trunk and bend your hips and knees while maintaining the shoulder shelf.
5. Let your knees follow the direction of your toes as you lower until your glutes lightly touch the bench.
6. Keep tension through the touch rather than sitting back and relaxing on the bench.
7. Drive through your planted feet to extend your hips and knees and return to standing.
8. Finish by stepping back into the rack and placing the bar on its supports.

Programming relevance

Muscles involved

Primary targets: Vastus Lateralis, Vastus Medialis, Gluteus Maximus.