Strength · Recomp guide

Front Barbell Squat

The front barbell squat is an expert strength exercise for your quads, using barbell.

Main muscles
Quads
Also works
Calves, Glutes, Hamstrings
Equipment
Barbell
Level
Expert
Front Barbell Squat, starting position
Start
Front Barbell Squat, end position
Finish

Setup

Set the bar at upper-chest height. Step under it so it rests on the front of your shoulders, close to your throat, fingertips under the bar and elbows high.

How to do it

  1. Unrack and take two short steps back, feet shoulder-width.
  2. Breathe in and brace, keeping your elbows pointing forward.
  3. Sit straight down between your heels, chest tall.
  4. Drive up through your whole foot, leading with your elbows.

Coaching cues

  • Elbows up the whole time.
  • Torso stays more upright than a back squat.

Common mistakes

  • Elbows dropping, so the bar rolls forward.
  • Gripping the bar tightly instead of letting it sit on your shoulders.

Safety

If wrist flexibility is limited, cross your arms over the bar or use straps instead of forcing the grip.

Alternatives to the front barbell squat

Barbell back squat Barbell, Squat rack Zercher Squats Barbell Barbell Lunge Barbell Barbell Step Ups Barbell Barbell Walking Lunge Barbell Bodyweight squat Body weight