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Exercise 0029 · REF qi996YS

Barbell Clean-Grip Front Squat exercise animation

Barbell Clean-Grip Front Squat

Category
Upper Legs
Equipment
Barbell
Target
Glutes

The barbell clean-grip front squat uses a slightly narrower, hook-grip-friendly hand position that carries over directly to Olympic lifting technique, unlike a cross-arm front squat grip which doesn't translate to the clean. It still hits the quads hard with an upright torso demand. It's the right choice for anyone training front squats specifically to support their clean.

How to Do the Barbell Clean-Grip Front Squat

  1. Start by standing with your feet shoulder-width apart and the barbell resting on your upper chest, with your elbows pointing forward.
  2. Lower your body by bending your knees and pushing your hips back, as if you are sitting back into a chair.
  3. Keep your chest up and your back straight as you lower down, making sure your knees do not go past your toes.
  4. Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
  5. Pause for a moment at the bottom, then push through your heels to stand back up, extending your hips and knees.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Barbell Clean-Grip Front Squat primarily targets the Glutes, with Quadriceps as the primary synergist muscle group, along with the Hamstrings, Calves, Core.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes

Equipment Alternatives

Don't have barbell? These target the same glutes with different equipment.

Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Cable Deadlift Cable Deadlift Cable · Glutes

FAQ

What muscles does the Barbell Clean-Grip Front Squat work?
The Barbell Clean-Grip Front Squat primarily targets the glutes, with the quadriceps and hamstrings, calves, core assisting.
What equipment do I need for the Barbell Clean-Grip Front Squat?
The Barbell Clean-Grip Front Squat is done with a barbell.
What's a good alternative to the Barbell Clean-Grip Front Squat?
If you don't have access to a barbell, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.