Back to Exercise Library
IntermediateLegsBarbellCompound

Barbell Front Squat

A classic compound exercise targeting the quadriceps and core while minimizing lower back strain. The barbell is held across the front of the shoulders, requiring an upright posture.

Video DemonstrationRoyalty-free via Pexels
Barbell Front Squat demonstration

Visual demonstration — Barbell Front Squat

Muscles Worked

Quadriceps (Primary)GlutesCore

Step-by-Step Instructions

  1. 1Step up to a rack with a loaded barbell at shoulder height.
  2. 2Cross your arms or rack with your fingertips under the bar, elbows high.
  3. 3Unrack the bar, step back, and stand with feet shoulder-width apart.
  4. 4Squat down by bending your knees while keeping your chest up, then push through your heels to stand.

Training Recommendations

Strength
Sets4-5
Reps3-5
Rest3-5 min
Hypertrophy
Sets3-4
Reps8-12
Rest60-90 sec
Endurance
Sets2-3
Reps15-20+
Rest30-45 sec

Tips & Variations

  • Keep elbows high and chest up for proper posture.
  • Push knees out during the descent.
  • Drive through your midfoot and heels.

Common Mistakes to Avoid

  • Letting elbows drop and chest collapse.
  • Heels coming off the ground.
  • Knee valgus (knees caving in).

Ready to Train?

Get a complete personalized workout plan that includes this exercise and more.

Generate AI Workout Plan