Barbell Front Squat Exercise Guide

Reviewed by Valerie Zeller Valerie Zeller Printable version

Barbell Front Squat is a strength exercise that works your quadriceps and glutes.

Barbell Front Squat is a great challenging move. When done correctly, it can effectively target your buttocks, hips, legs, lower body and upper legs.

It requires barbell to do.

Barbell Front Squat

How to do Barbell Front Squat


Through rack with barbell above chest height, place bar in front of shoulders. Cross arms and put hands on top of barbell with upper arms parallel to board. Dismount bar from table.


Bend at the knees, keep your back straight and lift up the barbell to your collar bone. Your grip should be slightly wider than your shoulders and your palms should be facing up. With your feet hip-width apart and your heels firmly planted, lower down into a squat, then return to the start and repeat.


  • Keep head facing forward, back straight and feet flat on floor; equal distribution of weight through forefoot and heel. Knees should point same direction as feet throughout movement.

  • Keep chest upright throughout the exercise.

Illustrated Guide

Learn how to do barbell front squat from this step-by-step illustrations:

Barbell Front Squat 1
Barbell Front Squat 2
Barbell Front Squat 3
Barbell Front Squat 4
Barbell Front Squat 5
Barbell Front Squat 6
Barbell Front Squat 7

Muscles Worked

The muscles used for barbell front squat may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for barbell front squat are:

Primary Muscles

  • Quadriceps
  • Glutes

Synergyst Muscles

  • Hamstrings
  • Soleus
  • Hip Adductors

Frequently Asked Questions

What muscles does Barbell Front Squat work?
Barbell Front Squat works quadriceps, glutes.
What is Barbell Front Squat good for?
Barbell Front Squat is beneficial for conditioning and to strengthen. It works the best for buttocks, hips, legs, lower body and upper legs, as it works quadriceps, glutes. Barbell Front Squat is a great strength exercise for men and women.
Is Barbell Front Squat a good exercise?
Barbell Front Squat is a popular strength exercise for quadriceps, glutes.

Training, Progressions and Regressions

Interested in how to improve your Barbell Front Squat faster?

Barbell Front Squat Training and Progressions

Standards and Averages

Wonder how do others perform in Barbell Front Squat and how should you?

Barbell Front Squat Standards and Averages


Wonder how to work the same muscles with other exercises?

Barbell Front Squat Alternatives


Wonder how to make Barbell Front Squat either easier or more challenging?

Barbell Front Squat Variations

Discover more


Type(s) Strength, Compound
Muscles Worked Biceps Femoris, Quadriceps, Gluteus, Soleus, Hip Abductors
Difficulty Level(s) Challenging, Hard, Moderate
Equipment Barbell
Location At Gym
Major Exercise Bodyweight Squat

Muscles Worked

Target muscle(s) Quadriceps, Glutes
Synergyst muscle(s) Hamstrings, Soleus, Hip Adductors

Related exercises

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