Barbell Front Squat
Squat, barbell, quadriceps and glutes
The barbell front squat holds the bar across the front of the shoulders instead of on the back. The front load keeps the torso upright, so it trains the quadriceps and glutes hard and asks a lot of the upper back and trunk. It suits lifters who can already squat well and want stronger legs and upper back.
Setting up
- Set the bar in a rack at about chest height.
- Step under it so it rests on the front of the shoulders against the neck, hands just outside the shoulders with the fingers under the bar.
- Lift the elbows high until the upper arms point forward, then stand up and take a step or two back.
- Stand with the feet about shoulder width apart, toes turned out a little, and start with an empty bar.
How to do a barbell front squat
- Take a breath and brace the belly.
- Bend the knees and hips together and sit straight down between the heels.
- Keep the elbows high and the chest tall on the way down.
- Squat until the thighs are at least parallel to the floor, or as deep as you can with the elbows up.
- Drive up through the whole foot, leading with the elbows, until you stand tall.
Breathing. Breathe in and brace before you go down, and breathe out as you pass the hardest part on the way up.
Muscles worked
- Mainly
- Quadriceps and glutes
- Also
- Upper back, abdominals and adductors
Common mistakes
- Elbows dropping so the bar rolls forward. The bar only stays put on a high shelf of shoulder, so lift the elbows until the upper arms point forward.
- Heels lifting at the bottom. Weight on the toes costs balance and power, so sit down between the hips and keep the whole foot flat.
- Chest falling forward on the way up. A falling chest dumps the bar, so lead with the elbows as you stand.
- Knees caving in. They should track over the toes, so push them out a little as you drive up.
Guide
Guide
