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Intermediate
Quads
Barbell Bench Front Squat
This is a leg exercise using a barbell that rests on your chest. It mainly strengthens your front thigh muscles, but also works your back thighs, bottom, and calves. To do it, you must balance the weight on your front and squat down, which helps build a strong core.
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How to Perform
- 1Stand up tall with your feet as wide as your shoulders. Let the barbell rest on your upper chest, right below your neck.
- 2Hold the bar with your hands over the top. Lift your elbows high so your upper arms are flat like a table.
- 3Bend your knees and hips to lower yourself into a squat. Keep your back very straight and your chest lifting up.
- 4Stop for a short second at the bottom of the squat. Then, push down through your heels to stand back up to the start.
- 5Repeat these steps for the number of times you want.
Exercise Info
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