Barbell Front Squat
BarbellStrength
The Barbell Front Squat is a strength exercise where a barbell is held across the front of the shoulders in a clean grip, and the lifter performs a squat by lowering until the hips descend below the knees before driving back up. Its primary purpose is to build lower body power and core stability while emphasizing an upright torso for better quad activation. It mainly targets the quads, with secondary work on the glutes, posterior thighs, and back, making it ideal for athletes, powerlifters, and those seeking to improve squat depth and knee-dominant strength using just a barbell.
How to Perform Barbell Front Squat
- 1Set the barbell in a squat rack at upper chest height. Position yourself under the bar with feet shoulder-width apart, toes slightly out.
- 2Grip the barbell with hands just outside shoulders, elbows high and pointing forward to create a front rack position (bar rests on front delts and fingertips).
- 3Unrack the bar by straightening your legs, step back one step, and position feet hip-width apart with toes turned out 15-30 degrees.
- 4Engage your core, keep chest up and elbows high, then inhale deeply and brace your torso.
- 5Bend at the knees and hips to lower your body, pushing knees forward in line with toes until thighs are at least parallel to the floor.
- 6Exhale as you drive through your mid-feet, extending knees and hips to stand tall without locking out knees.
- 7Repeat for desired reps, then carefully rack the bar by stepping forward into the rack hooks.
- 8Key form tips: Maintain upright torso and high elbows throughout; avoid rounding back or letting elbows drop. Common mistakes: Bar slipping forward (fix with tighter rack grip), knees caving in (push knees out), or partial depth (squat to full range).
