Barbell Front Squat
Rack the bar on the front delts with high elbows and squat down, keeping the torso upright and knees tracking out.
See your setup in four steps
Demo video from YouTube, played in its own player.
- Equipment
- Barbell
- Movement
- Legs
How to do the Barbell Front Squat
The front squat holds the bar on the front of your shoulders, which keeps your torso more upright than a back squat. That position shifts more of the work onto the quads and asks your upper back and trunk to work hard to keep the bar in place.
Set up
- 1Set the bar at upper-chest height and step in so it rests against your throat on top of your front delts.
- 2Take a clean grip with your fingertips under the bar, or cross your arms over it if your wrists are stiff.
- 3Lift your elbows until your upper arms are near parallel with the floor, unrack, and step back.
The movement
- 1Brace hard and keep your elbows high so the bar sits on your shoulders, not in your hands.
- 2Sit straight down, letting your knees travel well forward while your torso stays tall.
- 3Reach full depth, usually below parallel, without letting your elbows sink.
- 4Stand by driving your elbows up and pushing through the middle of your foot.
Cues
- Elbows up the whole way
- Sit between your heels
- Tall torso
- Knees forward and out
Common mistakes
- Elbows dropping so the bar rolls forward.
- Think about lifting your elbows as you stand, and strengthen your upper back with rows and paused front squats.
- Gripping the bar tightly and straining the wrists.
- Let the bar rest on your shoulders with two or three fingers under it, and stretch your lats and triceps.
- Upper back rounding out of the bottom.
- Reduce the load and take a bigger breath before each rep so your trunk stays rigid.
Also works: Adductors, Upper back, Spinal erectors, Core, Calves
Make it easier
Build the upright pattern first with the Dumbbell Goblet Squat or the Dumbbell Front Rack Squat.
Make it harder
Add a pause at the bottom, or progress to the Barbell Squat Clean once your rack position is solid.
If you lose the bar, push it forward off your shoulders and step back instead of trying to save the rep.
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
In our free programs
- Athletic Power · Full Body4×6 @ RPE 8
Alternatives
Other exercises for the quads, for when the barbell is taken or you want a change.
Questions
- What muscles does the Barbell Front Squat work?
- The Barbell Front Squat mainly works the quads and glutes.
- What equipment do you need for the Barbell Front Squat?
- A barbell.
- How many sets and reps of the Barbell Front Squat?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Barbell Front Squat?
- ATG Split Squat, Backward Sled Drag, Band Squat and Belt Squat work the same main muscle.
Program it for your clients
Coaches add the Barbell Front Squat to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
See your setup in four steps
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