Barbell Front Squat
Auto DetectedA barbell squat variation with the bar racked on the front shoulders, targeting quads, glutes, and core for lower body strength, power, and improved mobility; emphasizes upright torso and requires wrist flexibility.
About Exercise
Equipment
Barbell, Squat Rack
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Hamstrings, Traps, Shoulders, Obliques, Calves
Popularity Score
8
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
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Abs
7/10Rectus Abdominis, Transverse Abdominis
Lower Back
6/10Erector Spinae
Hamstrings
5/10Biceps Femoris, Semitendinosus
Traps
4/10Upper Traps
Shoulders
4/10Anterior Delts
Obliques
4/10External Obliques
Calves
3/10Gastrocnemius
Programming
Typical Rep Range
4-12 reps
Rest Between Sets
120-180 seconds • Longer for heavy sets
How to Perform
Set the barbell in a squat rack at clavicle height with safety bars at squat depth. Position the bar on your front shoulders in a clean grip with elbows high, feet shoulder-width apart.
- Brace core and unrack the bar by standing tall, then step back.
- Inhale and sit back and down, keeping torso upright and elbows high.
- Lower until thighs are parallel to the floor or deeper, knees tracking over toes.
- Pause briefly at the bottom without bouncing.
- Drive through heels to extend hips and knees explosively.
- Exhale as you reach full extension, maintaining upright posture.
- Step forward to rerack the bar securely.
Coaching Tips
Form Cues
- Elbows up high
- Torso upright
- Drive through heels
- Knees over toes
- Core braced tight
- Chest proud
Breathing
Inhale deeply to brace core before descending, exhale forcefully during ascent.
Tempo
3-1-1
Range of Motion
Descend from full hip and knee extension to thighs parallel to floor or hamstrings near calves, with torso remaining upright.
Safety
Safety Notes
- Use safety bars to catch failed reps
- Start with light weight to master form
- Avoid if wrist or shoulder mobility is limited
- Maintain neutral spine to protect lower back
- Ensure rack height prevents tiptoe unracking
- Do not use cross-arm grip for heavy loads
Spotting
Spotting not typically needed in a rack with safeties; if free bar, assist from behind with hands under bar for heavy sets.
Common Mistakes
- Elbows dropping forward
- Rounding upper back
- Knees caving inward
- Bouncing at bottom
- Leaning too far forward
- Poor wrist position
When to Avoid
- Acute shoulder impingement
- Wrist injuries
- Lower back pain
- Knee instability
Flexibility Needed
- Wrist flexion for clean grip
- Shoulder flexion to 140 degrees
- Ankle dorsiflexion for depth
Build Up First
- Mastery of bodyweight squat
- Core bracing proficiency
- Familiarity with back squat
Also known as
Front Squat, Olympic Front Squat, Clean Grip Squat
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