Bench Front Squat
StrengthFunctionalPush
Track Bench Front Squat in SmartWorkout and watch your numbers go up
Log sets, weights and progress for free, with no workout limits.
Description
The Bench Front Squat is a compound lower body exercise that targets the quadriceps, glutes, and core. It involves performing a front squat with the added stability of a bench to guide depth and form. This variation is particularly useful for beginners or those working on improving squat depth and technique.
How to Perform
- Position a bench behind you at a height that allows your thighs to be parallel to the ground when seated.
- Stand with your feet shoulder-width apart, toes slightly pointed out, and place a barbell across the front of your shoulders, securing it with your hands.
- Engage your core and keep your chest up as you begin to lower your body by bending at the hips and knees.
- Descend until your glutes lightly touch the bench, ensuring your knees track over your toes.
- Pause briefly at the bottom, then drive through your heels to return to the starting position, fully extending your hips and knees.
- Maintain an upright torso throughout the movement and avoid leaning forward.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Keep your elbows high to maintain barbell stability on your shoulders.
- Focus on keeping your weight distributed evenly across your feet.
- Use a spotter or safety bars if lifting heavy weights for added safety.
- Ensure the bench height allows for proper squat depth without compromising form.
- Warm up thoroughly before performing this exercise to prevent injury.
- Practice with lighter weights initially to perfect form before progressing to heavier loads.
Common Mistakes
- Knees caving inward during the squat, leading to improper alignment and potential knee strain.
- Heels lifting off the ground, reducing stability and shifting the load to the toes.
- Barbell resting on the fingertips instead of the shoulders, causing poor bar control.
- Elbows dropping forward, which can cause the chest to collapse and increase back strain.
- Squatting too shallow, limiting muscle engagement and effectiveness of the exercise.
- Leaning too far forward, increasing the risk of losing balance and straining the lower back.
- Failing to engage the core, resulting in reduced stability and potential for back discomfort.
- Not maintaining a neutral spine, which can lead to excessive stress on the lower back.
Recommended Exercises
Explore exercises related to Bench Front Squat for legs training and similar movement patterns.
Choose a workout plan or create your own for free
Ready-made plans for every goal, a free plan creator, hundreds of exercises and an advanced workout journal: all in SmartWorkout.
