Barbell Front Squat Exercise Guide
Reviewed by
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.
How to do Barbell Front Squat
Setup
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.
Exercise
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.
Tips
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:
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
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
Alternatives
Wonder how to work the same muscles with other exercises?
Barbell Front Squat Alternatives
Variations
Wonder how to make Barbell Front Squat either easier or more challenging?
Barbell Front Squat Variations
Discover more
Classification
| 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 |
