Barbell Front Squat

The barbell front squat places the load in front of the body, forcing an upright torso position that emphasizes quadriceps development. It's a fundamental movement for Olympic lifting and functional strength development.

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Category: strength
Level: intermediate
Force: push
Mechanic: compound
Equipment: barbell

Instructions

Set the barbell in a squat rack at shoulder height and position it across your front deltoids and clavicles.
Grip the bar with hands slightly wider than shoulders, lifting your elbows high to create a shelf.
Unrack the bar and step back with feet shoulder-width apart, toes slightly turned out.
Descend by pushing your hips back and bending your knees while keeping your torso upright.
Squat until your thighs are parallel to the floor, then drive up through your heels to return to start.

Tips

Keep your elbows high throughout the entire movement
Maintain an upright torso to prevent the bar from rolling forward
Focus on driving your knees out over your toes
Breathe at the top of each rep, not at the bottom

Common mistakes

Allowing elbows to drop, causing the bar to slide forward
Leaning forward excessively during the descent
Gripping the bar too tightly instead of resting it on the shoulders

Safety

This exercise requires good thoracic spine and ankle mobility. Avoid if you have wrist, elbow, or shoulder injuries. The front-loaded position is generally safer for the lower back than back squats.

Variations

Cross-Arm Front Squat
Dumbbell Front Squat
Goblet Squat
Zombie Squat
Safety Squat Bar Front Squat