Bodyweight
All Fours Squad Stretch
Quads · Upper Legs
Intermediate6
Demonstration
AdvancedCompoundBarbell
Barbell Bench Front Squat
Quads · Upper Legs
5
sets
4–6
reps
3m
Rest time
~12
Calories / set
Instructions
- 1
Start by standing with your feet shoulder-width apart and the barbell resting on your upper chest, just below your collarbone.
- 2
Hold the barbell with an overhand grip, keeping your elbows up and your upper arms parallel to the ground.
- 3
Lower your body down into a squat position by bending at the knees and hips, keeping your back straight and your chest up.
- 4
Pause for a moment at the bottom of the squat, then push through your heels to return to the starting position.
- 5
Repeat for the desired number of repetitions.
Muscles worked
Primary
Quads
hamstrings
Secondary
hamstringsglutescalves
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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