PlanWorkouts

Exercise 0042 · REF zG0zs85

Barbell Front Squat exercise animation

Barbell Front Squat

Category
Upper Legs
Equipment
Barbell
Target
Glutes

Racking the bar across the front of the shoulders instead of the back shifts the front squat's demand noticeably toward the quads and forces a more upright torso than a back squat allows. It's harder on the wrists and upper back to set up, which is usually the first thing that limits how much weight goes on the bar, not leg strength. Olympic lifters use a version of this position constantly, since it's the base of a clean.

How to Do the Barbell Front Squat

  1. Start by standing with your feet shoulder-width apart, toes slightly turned out.
  2. Hold the barbell in front of your shoulders, resting it on your collarbone and shoulders.
  3. Engage your core and keep your chest up as you lower your body down into a squat position, pushing your hips back and bending your knees.
  4. Lower 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 return to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Barbell 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 Front Squat work?
The Barbell Front Squat primarily targets the glutes, with the quadriceps and hamstrings, calves, core assisting.
What equipment do I need for the Barbell Front Squat?
The Barbell Front Squat is done with a barbell.
What's a good alternative to the Barbell 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.