1. Begin by setting up your flat bench behind you. Make sure it's stable and able to support your weight when you sit down.
2. Load the barbell with the appropriate weight for your fitness level and secure the plates with collars.
3. Stand with your feet shoulder-width apart, then clean the barbell up to your shoulders or get under it if it's racked. Rest the barbell on your front deltoids, crossing your arms to form an 'X' and gripping the barbell to stabilize it. Keep your elbows high to prevent the bar from rolling.
4. Stand in front of the bench so that when you squat down, your glutes will touch it.
5. Brace your core, keep your back straight, and look forward. Inhale as you prepare to lower into the squat.
6. Initiate the squat by bending at the hips and knees, ensuring your knees remain in line with your feet.
7. Lower yourself slowly until your glutes lightly touch the bench. Ensure that you maintain control and don't collapse onto the bench.
8. Exhale and drive through your heels, extending your hips and knees to return to the standing position.
9. Repeat for the desired number of repetitions and sets, making sure you maintain proper form throughout.
Note: It's important to use a weight that allows you to perform the exercise with good form, especially since this variation of the squat places the barbell at the front of the body, which can alter your center of gravity. If you're new to this exercise, it may be beneficial to practice the movement without weight to develop the proper technique before adding resistance. Always consult a fitness professional if you are uncertain about how to perform this exercise.
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