barbell bench front squat

Equipment

barbell

Target muscle

quads

How to perform

1. 1

   Start by standing with your feet shoulder-width apart and the barbell resting on your upper chest, just below your collarbone.

2. 2

   Hold the barbell with an overhand grip, keeping your elbows up and your upper arms parallel to the ground.

3. 3

   Lower your body down into a squat position by bending at the knees and hips, keeping your back straight and your chest up.

4. 4

   Pause for a moment at the bottom of the squat, then push through your heels to return to the starting position.

5. 5

   Repeat for the desired number of repetitions.