Front squat to a bench

The front squat lowered until the seat just touches a bench behind, then driven back up: the bench sets the depth, as in the box squat, while the bar on the front of the shoulders keeps the trunk upright.

Squat family

Front squat to a bench

Harder option

DemandMedium

Equipment requiredA barbell + A bench or box

Muscle focusQuads · Glutes · Abs · Back

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

Rack the bar across the front of the shoulders, the elbows forward, a flat bench just behind.
Sit the hips back and down, the trunk upright, until the seat just touches the bench.
Drive back up to standing without rocking off the bench.

Form cues

Touch the bench lightly rather than sitting on it.
Keep the elbows up.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

Use a rack with safety bars. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

McBride 2010 · The squat and the box squat compared (kinetics and EMG; JSCR) ↗
Gullett 2009 · Back and front squats compared (the same muscle recruitment, less compressive force at the knee in the front squat; JSCR) ↗
Wikipedia · Squat (exercise) (the hack, sumo, box, front and high-bar Olympic squats) ↗
Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Quads. Also: Glutes, Abs, Back.

Equipment

A barbell + A bench or box

Level

Intermediate. See the easier and harder options above.

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Barbell box squat demonstrated on the 3D figure

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Barbell hack squat demonstrated on the 3D figure

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Double kettlebell front squat demonstrated on the 3D figure

3D demoDouble kettlebell front squatIntermediate · A kettlebell

Dumbbell goblet squat demonstrated on the 3D figure

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Dumbbell squat demonstrated on the 3D figure

3D demoDumbbell squatIntermediate · A dumbbell

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Questions people ask

What muscles does the Front squat to a bench work?

Mainly the quads, with help from the glutes, abs and back.

What equipment do I need for the Front squat to a bench?

A barbell + A bench or box.

Is the Front squat to a bench good for beginners?

It is graded intermediate. If it is too hard right now, start with the Bodyweight squat.

What is an easier alternative to the Front squat to a bench?

Try the Bodyweight squat. Both are written steps in the same progression.

How do I make the Front squat to a bench harder?

Progress to the Back squat with bands, or add load, range or slower lowering once your form is solid.