5 Best Barbell Bench Front Squat Alternatives

The Barbell Bench Front Squat is done standing with a barbell.

Original Exercise: Barbell Bench Front Squat

Barbell Bench Front SquatPlay demonstration
Primary muscle
Quads
Equipment
Barbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Hamstrings, Glutes, Calves

How to perform Barbell Bench Front Squat
  1. Start by standing with your feet shoulder-width apart and the barbell resting on your upper chest, just below your collarbone.
  2. Hold the barbell with an overhand grip, keeping your elbows up and your upper arms parallel to the ground.
  3. Lower your body down into a squat position by bending at the knees and hips, keeping your back straight and your chest up.
  4. Pause for a moment at the bottom of the squat, then push through your heels to return to the starting position.
  5. Repeat for the desired number of repetitions.
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Barbell Bench Front Squat FAQ

What muscles does Barbell Bench Front Squat work?

The exercise primarily targets the quadriceps (rectus femoris and vasti) through knee extension, while the glutes and adductors assist during ascent. The core and erector spinae stabilize the upright torso; cue: hold a proud chest and brace your midline to transfer load efficiently to the quads.

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