Upper Legs Exercise · Barbell

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Barbell Front Chest Squat

Category

Upper Legs

Equipment

Barbell

Target

Glutes

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The barbell front chest squat holds the bar across the front of the shoulders in a crossed-arm or clean grip, keeping the torso more upright than a back squat and shifting emphasis toward the quads. The front-loaded position also demands more core and upper back strength just to keep the bar from pitching forward. It's a natural complement to back squats for lifters who want more quad-dominant work.

How to Do the Barbell Front Chest Squat

1. Begin standing with your feet shoulder-width apart, toes turned out slightly.
2. Hold the barbell in front of your chest with your hands shoulder-width apart, elbows pointing forward.
3. Brace your core and keep your chest lifted as you lower into a squat, pushing your hips back and bending your knees.
4. Continue lowering until your thighs are parallel to the floor, or as far as you can comfortably manage.
5. Pause briefly at the bottom, then drive through your heels to return to the starting position.
6. Repeat for your planned rep target, maintaining clean technique and steady breathing on every repetition.

Muscles Worked

The Barbell Front Chest 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 Body Weight · Quads Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

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

Equipment Alternatives

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

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

FAQ

What muscles does the Barbell Front Chest Squat work?

The Barbell Front Chest Squat primarily targets the glutes, with the quadriceps and hamstrings, calves, core assisting.

What equipment do I need for the Barbell Front Chest Squat?

The Barbell Front Chest Squat is done with a barbell.

What's a good alternative to the Barbell Front Chest 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.