Front Barbell Squat To A Bench

Quadriceps

Front Barbell Squat To A Bench

LevelExpert EquipmentBarbell MechanicCompound ForcePush

A front squat that taps a bench at the bottom, helping you control depth and learn the position.

Strength

Primary musclesQuadriceps

Secondary musclesCalves Glutes Hamstrings

Energy burned

≈ 41 kcalFor 3 × 8–12, rest 90s · ≈ 7.1 kcal/min

Estimate range 31–51 kcal (±25 %)

Muscle mass worked29 %

Effort during a set13.1 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Set a bench behind you at a height where your thighs are about parallel when seated.
2Rack the bar on the front of your shoulders with your elbows high.
3Stand in front of the bench with your feet shoulder width apart.

How to perform

1Sit your hips back and lower under control toward the bench.
2Lightly touch the bench without relaxing your torso.
3Keep your elbows high and chest up.
4Drive through your feet to stand up.