Exercise guide · Intermediate · Compound

Barbell Bench Front Squat: How to Do It & Muscles Worked

The barbell bench front squat is a compound lower body exercise that targets the quadriceps, with secondary emphasis on the hamstrings, glutes, and calves. It requires holding a barbell in the front rack position and performing a squat, demanding good core stability, balance, and mobility.

Primary muscles
Quads
Secondary muscles
Calves , Hamstrings , Glutes
Equipment
Barbell
Level · type
Intermediate · Compound
Demonstration of the barbell bench front squat
Front view: muscles worked by the barbell bench front squat. Primary: quads. Secondary: calves, hamstrings and glutes.
Back view: muscles worked by the barbell bench front squat. Primary: quads. Secondary: calves, hamstrings and glutes.
Primary Secondary

How to do the barbell bench front squat

  1. Step 1: Start by standing with your feet shoulder-width apart and the barbell resting on your upper chest, just below your collarbone.
  2. Step 2: Hold the barbell with an overhand grip, keeping your elbows up and your upper arms parallel to the ground.
  3. Step 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. Step 4: Pause for a moment at the bottom of the squat, then push through your heels to return to the starting position.
  5. Step 5: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the barbell bench front squat by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Barbell Bench Front Squat alternatives

More exercises that train the quads as their main target:

More quads exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.