About this exercise
The barbell front squat places the bar across the front of your shoulders, emphasizing the quadriceps and core while demanding an upright torso and good mobility.
Barbell Front Squat
Step by step instructions, muscle activation and variants for the Barbell Front Squat.
HardQuadriceps
How to Perform
- Position a barbell across the front of your shoulders, keeping your elbows high and pointing forward
- Stand with your feet shoulder-width apart and your toes pointing slightly out
- Brace your core and squat down by bending your knees and pushing your hips back
- Keep your torso upright and lower until your thighs are at least parallel to the floor
- Drive through your heels to stand back up to the starting position
- Repeat for the desired number of reps
Muscle Activation
Primary
Quadriceps
Secondary
GlutesHamstringsCore
Common Mistakes
Common mistakes content is coming soon.
About the Barbell Front Squat
The Barbell Front Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.