Front Squat to Bench with Barbells

The Front Squat works the same muscles as the rear squat without placing the weight of the bar on your shoulders. This exercise can be a good substitute for people with back and neck injuries. By using a bench you remind yourself how far to squat down


  1. Place a bench behind you.
  2. Place the barbell on your upper chest, resting it across your front deltoids and holding it with your arms crossed securely.
  3. Keep your head and back straight, abs drawn in and your toes pointing slightly outward.
  4. Slowly squat down so your upper thighs are parallel to the floor.
  5. Slowly return to the starting position.

Note: Practice the squat without any weight to allow yourself to become comfortable with the movements. Do not sit on the bench during the exercise.

Exercise images by Everkinetic.