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Barbell Front Squat with Resistance Bands

Front-rack barbell squat with floor-anchored bands that increase resistance toward the top of the repetition.

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Barbell Front Squat with Resistance Bands demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsCoreUpper Back

Equipment

Barbell

Sets × reps

4 × 8

Rest

2 min

How to perform it

Step-by-step instructions

  1. 01Secure equal resistance bands to floor anchors on both sides and attach them to the corresponding ends of a barbell in a rack.
  2. 02Take the bar in a stable front-rack position, step clear, and stand with balanced feet and tension equal on both sides.
  3. 03Brace your trunk and squat under control while keeping the elbows high, the whole foot planted, and the knees aligned with the toes.
  4. 04Reach the deepest position you can control without the bands pulling the bar off line.
  5. 05Drive through the floor to stand against the increasing band tension, then reset before the next repetition.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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