Barbell Front Bench Squat
The Barbell Front Bench Squat targets your quadriceps, glutes, and core stability.
To perform this exercise:
- Stand in front of a bench with a barbell resting on your front shoulders.
- Lower your body into a squat, keeping your chest up and back straight.
- Ensure your knees track over your toes as you descend.
- Pause briefly at the bottom, then push through your heels to return to the starting position.
How to perform the Barbell Front Bench Squat
- Set up. Set up in a stable, balanced starting position appropriate for the Barbell Front Bench Squat using your barbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your glutes.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your glutes rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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