Barbell Front Squat
Master the Barbell Front Squat to build powerful quads, glutes, and core strength. This challenging squat variation improves mobility and stability.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Barbell Front Squat
Description
A squat variation where you rest a barbell on the front of your shoulders, and then perform a squat. This exercise targets your lower body and core, emphasizing the quads and glutes.
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How to do Barbell Front Squat
- 01Setup
Position the barbell across the front of your shoulders, just below your Adam's apple, with your elbows high and upper arms parallel to the floor. Use a clean grip (fingertips under the bar) or a cross-arm grip.
- 02Setup
Stand with feet shoulder-width apart, toes pointing slightly out, and chest lifted. Brace your core, maintaining a neutral spine.
- 03
Initiate the movement by pushing your hips back slightly and bending your knees, as if sitting into a chair, ensuring your elbows remain high throughout the descent.
- 04
Descend until your thighs are parallel to the floor or deeper, keeping your heels grounded and your chest upright while inhaling.
- 05
Drive through your heels and mid-foot to powerfully extend your hips and knees, returning to the starting position as you exhale.
- 06
Maintain an upright torso and engaged core throughout the entire movement, ensuring the bar stays securely racked.
Tips
- Actively drive your elbows up throughout the entire movement to keep the bar securely racked and prevent your upper back from rounding.
- Focus on pushing your knees out slightly as you descend to properly engage your glutes and maintain optimal knee tracking.
- Think about 'sitting between your knees' rather than just straight down to achieve greater depth while maintaining an upright torso.
- Keep your gaze forward or slightly down, avoiding looking up which can cause hyperextension of the cervical spine.
Common mistakes
- Rounding the upper back occurs when elbows drop; fix this by actively driving your elbows up and keeping your chest proud.
- Heels lifting off the floor indicates a lack of ankle mobility or improper weight distribution; fix this by focusing on driving through your mid-foot and warming up ankle mobility before the lift.
- The bar rolling forward is often due to elbows dropping or poor upper back engagement; fix this by ensuring your elbows stay high and your upper back remains tight and engaged.
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Get Ellim — FreeQuestions
What muscles does Barbell Front Squat work?
Barbell Front Squat primarily targets Gluteus Maximus, Quadriceps. Secondary muscles include Adductor Magnus, Soleus.
Is Barbell Front Squat good for beginners?
Barbell Front Squat is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Barbell Front Squat?
You need Barbell to perform Barbell Front Squat. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Barbell Front Squat?
Actively drive your elbows up throughout the entire movement to keep the bar securely racked and prevent your upper back from rounding. Focus on pushing your knees out slightly as you descend to properly engage your glutes and maintain optimal knee tracking. Think about 'sitting between your knees' rather than just straight down to achieve greater depth while maintaining an upright torso. Keep your gaze forward or slightly down, avoiding looking up which can cause hyperextension of the cervical spine.
What are common mistakes when doing Barbell Front Squat?
Rounding the upper back occurs when elbows drop; fix this by actively driving your elbows up and keeping your chest proud. Heels lifting off the floor indicates a lack of ankle mobility or improper weight distribution; fix this by focusing on driving through your mid-foot and warming up ankle mobility before the lift. The bar rolling forward is often due to elbows dropping or poor upper back engagement; fix this by ensuring your elbows stay high and your upper back remains tight and engaged.
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Free · iPhone only · Available on the App Store