Barbell Front Squat
A squat with the barbell racked across the front of the shoulders. The upright torso places more emphasis on the quadriceps and upper back than the back squat.
Primary muscles
- Quadriceps
Secondary muscles
- Glutes (Gluteus Maximus)
- Adductors
- Lower Back (Erector Spinae)
- Traps (Trapezius)
- Transverse Abdominis
- Sets
- 3–5
- Reps
- 3–8
- Rest
- 120–180s
How to perform
Main muscles working (thicker lines)
Starting position
Bar racked at upper-chest height. Step in so the bar sits on the front of your shoulders against your throat, fingertips under the bar (clean grip) or arms crossed, elbows high. Unrack and set feet about shoulder-width apart.
Brace your core and lift your elbows so your upper arms point forward.
Sit straight down between your heels, keeping your torso upright.
Descend as deep as you can while keeping elbows high and your back neutral.
Drive up through mid-foot, leading with your elbows and chest.
Stand tall at the top and reset before the next rep.
Breathing: Inhale and brace before descending, exhale as you pass the hardest part of the ascent.
Coaching tips
Elbows up
Sit between your heels
Stay tall through the whole rep
Common mistakes
Elbows dropping so the bar rolls forward
Gripping the bar tightly with the palms instead of resting it on the shoulders
Rounding the upper back
Heels lifting at the bottom
Safety notes
If you lose the bar forward, push it away and step back rather than trying to save it.
Use safety arms set just below your bottom position.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.