Front Barbell Squat To A Bench

What it is

This advanced compound lift strengthens your entire lower body using a barbell. It primarily targets your quadriceps, while also engaging your glutes, hamstrings, and calves. By squatting to a bench, you ensure consistent depth and reinforce proper form. You will build significant strength and muscle in your legs with this movement.

Technique tips

• Set up the barbell in a squat rack at shoulder height, placing a bench behind you.
• Keep your elbows high and the bar resting on your front deltoids.
• Maintain an upright torso and keep your head up throughout the movement.
• Lower slowly until your glutes lightly touch the bench; inhale on the way down.
• Drive through your heels to stand up, exhaling as you return to the start.
• Ensure your knees track in line with your toes, not extending past them.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.