How to Do Barbell Front Bench Squat

Barbell Front Bench Squat is a quads exercise using barbell and bench, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Quads

Equipment

Barbell, Bench

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Barbell Front Bench Squat

  1. 01Rest the barbell across the front deltoids and clavicle, using either a clean grip or a cross-arm rack position.
  2. 02Stand with the heels just in front of the bench with feet shoulder-width apart and toes slightly flared.
  3. 03Inhale and sit the hips back and down until the glutes lightly touch the bench surface.
  4. 04Drive through the heels to return to a standing position immediately upon contact with the bench.
  5. 05Exhale as you pass the sticking point and reset the foot position if the bench shifts.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Barbell Front Bench Squat

Primary Stabiliser Inactive

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Primary movers

  • Quads Extends the knee, driving squats, lunges and jumps.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Drive the elbows upward throughout the descent to prevent the barbell from rolling forward and the upper back from rounding.

Same coaching engine used inside the A90 app

05 / FAQ

Barbell Front Bench Squat questions

What muscles does Barbell Front Bench Squat work?

Barbell Front Bench Squat is catalogued as a quads exercise in A90 Training Club, with the quads as its primary muscle group.

How do you do Barbell Front Bench Squat correctly?

Rest the barbell across the front deltoids and clavicle, using either a clean grip or a cross-arm rack position. Stand with the heels just in front of the bench with feet shoulder-width apart and toes slightly flared. Inhale and sit the hips back and down until the glutes lightly touch the bench surface. Drive through the heels to return to a standing position immediately upon contact with the bench. Exhale as you pass the sticking point and reset the foot position if the bench shifts.

What is the A90 coach tip for Barbell Front Bench Squat?

Drive the elbows upward throughout the descent to prevent the barbell from rolling forward and the upper back from rounding.

Is Barbell Front Bench Squat suitable for beginners?

Barbell Front Bench Squat is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Barbell Front Bench Squat?

Barbell Front Bench Squat uses barbell and bench.

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