Front Barbell Squat To A Bench
Muscles worked
Instructions
- 1This 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.
- 2Lift the bar off the rack by first pushing with your legs and at the same time straightening your torso.
- 3Step 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).
- 4Begin 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.
- 5Begin 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.
- 6Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Front Barbell Squat To A Bench
The front barbell squat to a bench follows the mechanics of a classic front squat but limits the descent by touching the glutes to a bench placed behind you. This physical cue helps standardize squat depth and reassures lifters who lack confidence at the bottom of the movement. Racking the bar across the front delts with crossed arms keeps the torso more upright than a back squat and shifts more work onto the quads. It's a great teaching tool for learning to sit back correctly in a squat without fear of losing balance. It requires a squat rack and a flat bench positioned precisely behind you.
check_circleBenefits
- check_circleStandardizes squat depth thanks to the bench cue
- check_circleStrongly targets the quads with a more upright torso
- check_circleReassures lifters who lack confidence at the bottom
- check_circleGreat teaching tool for learning the front squat
lightbulbExecution tips
- lightbulbPosition the bench precisely before loading the bar
- lightbulbKeep your elbows high throughout the movement
- lightbulbTouch the bench gently, don't fully sit down on it
- lightbulbDrive hard through your heels to stand back up
warningCommon mistakes
- warningLetting the elbows drop, causing the bar to tip forward
- warningFully sitting on the bench instead of just touching it
- warningLetting the knees track far past the toes
- warningStanding up with a rounded back
helpFrequently asked questions
What is the bench for in this exercise?expand_more
It acts as a cue to standardize squat depth and reassures lifters at the bottom of the movement.
Is this exercise beginner-friendly?expand_more
It's mainly useful for learning the front squat, but already requires decent wrist and shoulder mobility for the bar placement.
Track your progress
Log your sets, your weights and beat your records — free, on mobile and desktop.