Barbell Front Squat
Auto DetectedA vertical squat variation using a barbell racked across the anterior shoulders, maximizing quadriceps development and taxing core stability. Primarily used for strength and performance goals.
About Exercise
Equipment
Barbell, Plates, Squat Rack
Difficulty
4/5 • Advanced
Primary Muscle Groups
Quads
Secondary Muscles
Abs, Traps, Shoulders
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
10/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
7/10Glute Max
Lower Back
7/10Erector Spinae
Abs
5/10Rectus Abdominis
Traps
4/10Upper Traps
Shoulders
3/10Anterior Delts
Programming
Typical Rep Range
3-8 reps
Rest Between Sets
90-180 seconds • Rest longer for heavy strength sets to maintain bar position and technical proficiency.
How to Perform
Set the bar height just below shoulder level in a rack. Secure the bar on the front of your shoulders, using a clean grip or crossed arms, maintaining high elbows throughout the setup.
- Unrack the bar and step back, establishing your squat stance with feet shoulder-width apart.
- Keep your chest high and drive your elbows up to the ceiling constantly.
- Initiate the movement by flexing the hips and knees simultaneously, sitting straight down.
- Descend until your hips are below the tops of your knees (below parallel).
- Drive forcefully through your whole foot to stand back up to the starting position.
Coaching Tips
Form Cues
- Elbows high, chest up.
- Sit straight down.
- Keep the torso vertical.
- Push knees out.
- Drive through the heels.
Breathing
Inhale deeply and brace your core before descending; exhale forcefully as you drive back up and approach the top.
Tempo
3-1-1
Range of Motion
Squat until the crease of the hip is below the top of the knee, maintaining a vertical torso and high elbows.
Safety
Safety Notes
- Use spotter arms or safety pins set just below squat depth.
- If you lose control, push the bar forward and away from your body.
- Requires adequate wrist and ankle mobility to perform safely.
Spotting
Spotting is not recommended due to the bar placement; utilize safeties in a rack instead for protection.
Common Mistakes
- Allowing the elbows to drop forward.
- Rounding the upper back (thoracic flexion).
- Losing core tension at the bottom.
- Initiating the lift with hip movement only.
When to Avoid
- Acute knee pain or injury.
- Significant shoulder or wrist mobility limitations.
- Current low back disc injury or pain.
Flexibility Needed
- Excellent thoracic extension.
- Good wrist flexibility for the clean grip.
- Adequate ankle dorsiflexion.
Build Up First
- Proficient Barbell Back Squat technique.
- Mastery of core bracing and anti-extension.
Also known as
Front Squat, Sentadilla Delantera, Olympic Front Squat, Narrow Stance Squat
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