Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBarbell
  • MechanicsCompound
  • Force TypePush
  • Experience LevelAdvanced
  • Secondary Muscles
    Calves, Glutes, Hamstrings
Target Muscle Group


Quads Muscle Anatomy Diagram

Front Squat To Bench Instructions

  1. Set up for the front squat to bench by setting the rack height to around shoulder height and loading up the barbell with the weight you want to use.
  2. Move a flat bench or other raised platform between the rack so that one end is underneath the barbell.
  3. Step up to the bar and position your shoulders under the bar.
  4. Cross your arms and place your hands on top of barbell with upper arms parallel to floor. Dismount the bar from the rack.
  5. Position your feet at around shoulder width apart with your toes pointing out at around 30 degrees. This is the starting position for the exercise.
  6. Keeping your eyes facing forwards, back straight and feet planted firmly on the floor, slowly squat down until your buttocks touches the bench. Do not rest on the bench.
  7. Push through the heels and extend your legs back to the starting position.
  8. Repeat for desired reps.

​Exercise Tips:

  1. Don't "cheat" by resting on the bench when you touch your buttocks to it.
  2. There are two alternate bar grips to use for the front squat, crossover grip or olympic grip. Crossover grip is shown in the video above. Use whatever grip you feel most comfortable with.
  3. It's crucially important that you keep a straight back when you squat! You can ensure your back is straight by keeping eyes facing forward, chest out, shoulder blades back, and back arched. Keep your core muscles tensed throughout the movement to help hold your back in place.
  4. Always push up through your heels. Curling up your toes can help you get the technique right.
  5. Don't allow your torso to lean forward. This happens when your hips move up faster than your shoulders. To prevent this keep the rep timing slow and controlled and stick your buttocks out as you go down.
  6. Don't allow your knees to come too far forward. When you squat down your hips should be dropping straight down, not coming forward. Using a light weight, perfect your form standing side on to a mirror.
  7. Don't point your knees in or out when you're lowering or pushing the weight. This puts unnecessary strain on the knee joints.
  8. Never look down. As soon as you look down your back rounds, simple as that.