In the front squat to a bench, the bar rests on the front deltoids and the bench helps set squat depth.

Muscle group: Quadriceps

Steps

Place a bench behind you. Rest the bar on your front deltoids at upper-chest level and secure it with crossed arms. Keep your head and back neutral, abs braced and toes slightly outward. Slowly squat toward the bench until your thighs are approximately parallel to the floor, then rise under control.

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