Barbell Weighted Front Chest Squat

Master the Barbell Front Squat to build powerful quads, glutes, and core strength. Learn proper form for a safe and effective lift.

AdvancedThighs Barbell

Movement: Compound
Force: Push
Per set: 1 min
Rest: 2 min

Get Ellim — Free

Free · iPhone only · Available on the App Store

Variations of Barbell Weighted Front Chest Squat

Compound

Barbell High Bar Squat

Thighs · Gluteus Maximus · Barbell

Advanced

Compound

Barbell Front Squat (from blocks)

Thighs · Gluteus Maximus · Barbell

Advanced

Compound

Barbell Front Bench Squat

Thighs · Gluteus Maximus · Barbell

Intermediate

Compound

Barbell Front Chest Squat

Thighs · Gluteus Maximus · Barbell

Advanced

Description

A strength exercise where the user squats while holding a barbell at chest level, primarily targeting the quadriceps, glutes and core muscles.

Save Barbell Weighted Front Chest Squat to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to do Barbell Weighted Front Chest Squat

01
Setup
Rack the barbell at shoulder height. Position yourself with the barbell resting across the front of your shoulders, just above your clavicles, with your elbows high and pointing forward.
02
Setup
Grip the bar with an overhand grip, hands slightly wider than shoulder-width, or use a "cross-arm" grip if wrist mobility is limited, ensuring the bar is secure against your deltoids. Step back from the rack, feet shoulder-width apart, toes slightly pointed out.
03
Inhale deeply, brace your core, and initiate the squat by pushing your hips back slightly and bending at the knees simultaneously, keeping your chest upright and elbows high.
04
Descend until your thighs are parallel to the floor or slightly below, ensuring your knees track in line with your toes and your heels remain grounded.
05
Exhale as you drive through your heels and push your hips forward to return to the starting standing position, maintaining a strong, upright posture throughout the ascent.

Tips

Keep your elbows elevated and pointing forward throughout the entire movement to maintain a stable shelf for the barbell and prevent it from rolling forward.
Focus on maintaining an upright torso by actively engaging your upper back and core; this helps keep the bar over your mid-foot and prevents rounding of the spine.
Ensure your knees track outwards, aligning with your toes, to engage the glutes effectively and protect your knee joints.
Aim for a squat depth where your hips descend below your knees, provided you can maintain a neutral spine and stable foot position.

Common mistakes

Allowing the upper back to round causes the barbell to roll forward, so actively drive your elbows up and squeeze your shoulder blades together to create a stable shelf.
Lifting your heels off the ground during the descent shifts your weight forward and compromises stability, so focus on driving through your mid-foot and improving ankle mobility if needed.
Letting your knees collapse inward (valgus collapse) can strain your knee joints, so consciously push your knees out to track over your toes.

In the Ellim app, Barbell Weighted Front Chest Squat unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train barbell weighted front chest squat?

Get Ellim — Free

Questions

What muscles does Barbell Weighted Front Chest Squat work?

Barbell Weighted Front Chest Squat primarily targets Gluteus Maximus, Quadriceps. Secondary muscles include Adductor Magnus, Gastrocnemius, Hamstrings, Soleus.

Is Barbell Weighted Front Chest Squat good for beginners?

Barbell Weighted Front Chest 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 Weighted Front Chest Squat?

You need Barbell to perform Barbell Weighted Front Chest 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 Weighted Front Chest Squat?

Keep your elbows elevated and pointing forward throughout the entire movement to maintain a stable shelf for the barbell and prevent it from rolling forward. Focus on maintaining an upright torso by actively engaging your upper back and core; this helps keep the bar over your mid-foot and prevents rounding of the spine. Ensure your knees track outwards, aligning with your toes, to engage the glutes effectively and protect your knee joints. Aim for a squat depth where your hips descend below your knees, provided you can maintain a neutral spine and stable foot position.

What are common mistakes when doing Barbell Weighted Front Chest Squat?

Allowing the upper back to round causes the barbell to roll forward, so actively drive your elbows up and squeeze your shoulder blades together to create a stable shelf. Lifting your heels off the ground during the descent shifts your weight forward and compromises stability, so focus on driving through your mid-foot and improving ankle mobility if needed. Letting your knees collapse inward (valgus collapse) can strain your knee joints, so consciously push your knees out to track over your toes.