Front Barbell Bench Squats

Exercise Tips

  • Keep your eyes on a high spot on the wall in front of you
  • Do not rest on the bench

Front Barbell Bench Squats

This exercise targets your quadriceps and provides a moderate to high cardio benefit. It also works your hamstrings.

Muscle Group

Quadriceps (Quads), Hamstrings


1 Day a Week to
3 Days a Week


Barbell, Flat Bench

Cardiovascular Benefit

Moderate to High

Muscle Group: Quadriceps (Quads), Hamstrings

Equipment: Barbell, Flat Bench

Minimum Frequency: 1 Day a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Moderate to High

Exercise Category: Legs

Starting Position: Stand with your feet slightly wider than shoulder width apart, toes pointing forward with a flat bench right behind your heels. Rest a barbell under your chin on the tops of your shoulders. Hold it in place by crossing your arms at shoulder level and resting your hands on top of it.

  1. 1 Exhaling, slowly squat down and touch your bottom to the bench. Keep your shoulders back and back straight.
  2. 2 Inhale and quickly stand back up to starting position.
  3. 3Repeat this exercise until you have completed all repetitions for the set.

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