A compound lower body exercise that targets the quadriceps, glutes, and core. It involves performing a front squat with the added stability of a bench to guide depth and form. This variation is particularly useful for beginners or those working on improving squat depth and technique.
Position a bench behind you at a height that allows your thighs to be parallel to the ground when seated.
Stand with your feet shoulder-width apart, toes slightly pointed out, and place a barbell across the front of your shoulders, securing it with your hands.
Engage your core and keep your chest up as you begin to lower your body by bending at the hips and knees.
Descend until your glutes lightly touch the bench, ensuring your knees track over your toes.
Pause briefly at the bottom, then drive through your heels to return to the starting position, fully extending your hips and knees.
Maintain an upright torso throughout the movement and avoid leaning forward.
Keep your elbows high to maintain barbell stability on your shoulders.
Focus on keeping your weight distributed evenly across your feet.
Use a spotter or safety bars if lifting heavy weights for added safety.
Ensure the bench height allows for proper squat depth without compromising form.
Warm up thoroughly before performing this exercise to prevent injury.
Practice with lighter weights initially to perfect form before progressing to heavier loads.
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