Exercise guide · Legs & Glutes

Barbell Front Squat

The front squat places the bar on the front of your shoulders, which keeps your torso more upright and emphasizes your quads and core. You rack the bar with elbows high in a clean grip or use a cross-arm grip.

Targets: Quads
Equipment: Barbell
Type: Compound

Step by step

How to do the Barbell Front Squat

Set the bar in a rack at upper-chest height. Step under and rack the bar on your front delts with a clean grip (fingers under the bar, elbows high) or a cross-arm grip.
Unrack and step back. Stand with feet shoulder-width, toes slightly out. Keep elbows up so the bar stays secure on your shoulders.
Brace your core and take a breath. Descend by bending hips and knees, keeping your torso as upright as possible.
Squat to depth where your hip crease is at or below knee level while elbows stay lifted.
Drive up through your heels and mid-foot, maintaining an upright torso and high elbows.
Re-rack after your last rep.

Form cues

Elbows high—bar stays on shoulders
Rise with your chest, not your hips first
Knees track over toes
Full foot stays planted

Common mistakes

Elbows dropping and the bar rolling forward
Leaning forward excessively and losing the bar
Heels rising because ankle mobility is limited
Grip too wide, letting the bar slip off the shoulders

Muscles worked

Primary

Quads

Secondary

Glutes and Hamstrings

Safety: Use straps for the front rack if wrist mobility is limited. Deload or widen stance slightly if you feel the bar sliding forward.

Alternatives

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