Performing the: A Step-by-Step Tutorial Barbell Bench Front Squat
Cross your arms over the bar to secure it and lift off the rack, then take a step or two back to clear the rack and position your feet shoulder-width apart with your toes slightly pointed outwards.
Begin the squat by pushing your hips back and bending your knees, lowering your body as far as you can without compromising your posture, while keeping the barbell stable.
Pause for a moment at the bottom of your squat, ensuring your thighs are parallel to the ground or lower if you can manage it.
Push through your heels to return to the starting position, keeping your core engaged and your back straight throughout the movement. Repeat for the desired number of repetitions.