10 Best Barbell Bench Front Squat Alternatives for Limited Equipment

Ranked Barbell Bench Front Squat Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Bench Front Squat on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   

   1. Front Squats With Two Kettlebells

   91% match

   • Quads
   • Kettlebell
   • Intermediate
   • Compound

   A good swap when you have a kettlebell to work with, and it still works the quads.

   How to perform this exercise

   1. Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so.
   2. Looking straight ahead at all times, squat as low as you can and pause at the bottom. As you squat down, push your knees out. You should squat between your legs, keeping an upright torso, with your head and chest up.
   3. Rise back up by driving through your heels and repeat.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: front squat, the same as the Barbell Bench Front Squat
   • Primary muscle: quads, the same as the Barbell Bench Front Squat
   • Equipment: free weights, the same as the Barbell Bench Front Squat
   • Body position: standing, the same as the Barbell Bench Front Squat
2. 

   2. Front Barbell Squat

   90% match

   • Quads
   • Barbell
   • Intermediate
   • Compound

   It uses the same equipment and still works the quads.

   How to perform this exercise

   1. This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, bring your arms up under the bar while keeping the elbows high and the upper arm slightly above parallel to the floor. Rest the bar on top of the deltoids and cross your arms while grasping the bar for total control.
   2. Lift the bar off the rack by first pushing with your legs and at the same time straightening your torso.
   3. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).
   4. Begin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
   5. Begin to raise the bar as you exhale by pushing the floor mainly with the middle of your foot as you straighten the legs again and go back to the starting position.
   6. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: quads, the same as the Barbell Bench Front Squat
   • Equipment: free weights, the same as the Barbell Bench Front Squat
   • Body position: standing, the same as the Barbell Bench Front Squat
3. Play demonstration

   3. Barbell Bench Squat

   90% match

   • Quads
   • Barbell
   • Intermediate
   • Compound

   Pick this when you want an easier version that still works the quads.

   How to perform this exercise

   1. Set up a barbell on a squat rack at chest height.
   2. Stand facing away from the rack, with your feet shoulder-width apart.
   3. Bend your knees and lower your body down into a squat position, keeping your back straight and chest up.
   4. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
   5. Lift the barbell off the rack and step back, ensuring your feet are still shoulder-width apart.
   6. Lower your body down into a squat, keeping your knees in line with your toes.
   7. Pause for a moment at the bottom, then push through your heels to return to the starting position.
   8. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: quads, the same as the Barbell Bench Front Squat
   • Equipment: free weights, the same as the Barbell Bench Front Squat
   • Body position: standing, the same as the Barbell Bench Front Squat
4. Play demonstration

   4. Barbell Wide Squat

   90% match

   • Quads
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet wider than shoulder-width apart, toes pointing slightly outward.
   2. Hold the barbell across your upper back, resting it on your traps or rear delts.
   3. Engage your core and keep your chest up as you lower your body down into a squat, pushing your hips back and bending your knees.
   4. Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
   5. Pause for a moment at the bottom, then push through your heels to return to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: quads, the same as the Barbell Bench Front Squat
   • Equipment: free weights, the same as the Barbell Bench Front Squat
   • Body position: standing, the same as the Barbell Bench Front Squat
5. 

   5. Front Squat (Clean Grip)

   89% match

   • Quads
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. To begin, first set the bar in a rack slightly below shoulder level. Rest the bar on top of the deltoids, pushing into the clavicles, and lightly touching the throat. Your hands should be in a clean grip, touching the bar only with your fingers to help keep it in position.
   2. Lift the bar off the rack by first pushing with your legs and at the same time straightening your torso. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head and elbows up at all times. This will be your starting position.
   3. Bend at the knees, sitting down between your legs. Continue down until your hamstrings are on your calves. Keep your knees aligned with your feet by consciously using your abductors to push your knees out as you squat.
   4. Begin to raise the bar as you exhale by pushing the floor mainly with the heel or middle of your foot as you straighten the legs again and return to the starting position.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: front squat, the same as the Barbell Bench Front Squat
   • Primary muscle: quads, the same as the Barbell Bench Front Squat
   • Equipment: free weights, the same as the Barbell Bench Front Squat
   • Body position: standing, the same as the Barbell Bench Front Squat
6. 

   6. Front Barbell Squat To A Bench

   87% match

   • Quads
   • Barbell
   • Beginner
   • Compound

   How to perform this exercise

   1. This exercise is best performed inside a squat rack for safety purposes. To begin, first set a flat bench behind you and set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, bring your arms up under the bar while keeping the elbows high and the upper arm slightly above parallel to the floor. Rest the bar on top of the deltoids and cross your arms while grasping the bar for total control.
   2. Lift the bar off the rack by first pushing with your legs and at the same time straightening your torso.
   3. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).
   4. Begin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until you touch the bench with your glutes. Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
   5. Begin to raise the bar as you exhale by pushing the floor mainly with the heel of your foot as you straighten the legs again and go back to the starting position.
   6. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: quads, the same as the Barbell Bench Front Squat
   • Equipment: free weights, the same as the Barbell Bench Front Squat
   • Body position: standing, the same as the Barbell Bench Front Squat
7. 

   7. Squat With Bands

   85% match

   • Quads
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Set up the bands on the sleeves, secured to either band pegs, the rack, or dumbbells so that there is appropriate tension.
   2. Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders. Remove the bar from the rack, creating a tight arch in your lower back, and step back into position. Place your feet wide for more emphasis on the back, glutes, adductors, and hamstrings. Keep your head facing forward.
   3. With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips as much as possible. Ideally, your shins should be perpendicular to the ground. Lower bar position necessitates a greater torso lean to keep the bar over the heels. Continue until you break parallel, which is defined as the crease of the hip being in line with the top of the knee.
   4. Keeping the weight on your heels and pushing your feet and knees out, drive upward as you lead the movement with your head. Continue upward, maintaining tightness head to toe, until you have returned to the starting position.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: quads, the same as the Barbell Bench Front Squat
   • Equipment: free weights, the same as the Barbell Bench Front Squat
   • Body position: standing, the same as the Barbell Bench Front Squat
8. 

   8. Squat With Chains

   85% match

   • Quads
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. To set up the chains, begin by looping the leader chain over the sleeves of the bar. The heavy chain should be attached using a snap hook. Adjust the length of the lead chain so that a few links are still on the floor at the top of the movement.
   2. Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders. Remove the bar from the rack, creating a tight arch in your lower back, and step back into position. Place your feet wide for more emphasis on the back, glutes, adductors, and hamstrings. Keep your head facing forward.
   3. With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips as much as possible. Ideally, your shins should be perpendicular to the ground. Lower bar position necessitates a greater torso lean to keep the bar over the heels. Continue until you break parallel, which is defined as the crease of the hip being in line with the top of the knee.
   4. Keeping the weight on your heels and pushing your feet and knees out, drive upward as you lead the movement with your head. Continue upward, maintaining tightness head to toe, until you have returned to the starting position.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: quads, the same as the Barbell Bench Front Squat
   • Equipment: free weights, the same as the Barbell Bench Front Squat
9. 

   9. Squat With Plate Movers

   85% match

   • Quads
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. To begin, first set the bar on a rack to just below shoulder level. Position a weight plate on the ground a couple feet back from the rack. Once the bar is loaded, step under it and place the back of your shoulders across it.
   2. Hold on to the bar with both hands and lift it off the rack by first pushing with your legs and at the same time straighten your torso.
   3. Step away from the rack and adopt a wide stance with the toes slightly pointed out, with one foot on the weight plate. Keep your head up at all times. This will be your starting position.
   4. Begin to slowly lower the bar by bending the knees and hips. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees.
   5. Raise the bar as you exhale by pushing the floor with the heels of your feet as you extend the hips and knees.
   6. At the top of the movement, side step, bringing your feet together on the opposite side of the plate.
   7. Using your inside foot, push the weight plate, sliding it across the floor to where you were just standing.
   8. Place your inside foot on the weight plate, adopting a wide stance for the next repetition.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: quads, the same as the Barbell Bench Front Squat
   • Equipment: free weights, the same as the Barbell Bench Front Squat
   • Body position: standing, the same as the Barbell Bench Front Squat
10. Play demonstration

    Progression

    10. Barbell Overhead Squat

    85% match

    • Quads
    • Barbell
    • Advanced
    • Compound

    How to perform this exercise

    1. Stand with your feet shoulder-width apart and toes slightly turned out.
    2. Hold the barbell with a wide grip, positioning it overhead with your arms fully extended.
    3. Engage your core and lower your body down into a squat position, keeping your chest up and knees tracking over your toes.
    4. Pause for a moment at the bottom, then push through your heels to return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches

    • Primary muscle: quads, the same as the Barbell Bench Front Squat
    • Equipment: free weights, the same as the Barbell Bench Front Squat
    • Body position: standing, the same as the Barbell Bench Front Squat
    • Balance: harder to stay steady on than the Barbell Bench Front Squat