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

Muscle group: Legs


Place a bench behind you.

Place the barbell on your upper chest, resting it across your front deltoids and holding it with your arms crossed securely.

Keeping your head and back straight and your abs drawn in and your toes point slightly outward.

Slowly squat down so your upper thighs are parallel to the floor.

Slowly return to the starting position.


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

All exercises