Barbell Front Squat

Barbell Front Squat


This exercise involves holding a barbell in front of the body and squatting down until the thighs are parallel to the ground. It primarily targets the quadriceps, but also works the glutes, hamstrings, and core muscles.

Muscle Group

Equipment Required

Barbell Front Squat Instructions

  1. Start by standing with your feet shoulder-width apart and your toes pointing slightly outward.
  2. Grasp the barbell with an overhand grip, with your hands slightly wider than shoulder-width apart.
  3. Bring the barbell up to your shoulders, resting it on your collarbone and front deltoids.
  4. Engage your core and keep your chest up as you lower your body into a squat, bending at the knees and hips.
  5. Lower your body until your thighs are parallel to the ground, or as low as you can comfortably go.
  6. Pause briefly at the bottom of the squat, then push through your heels to stand back up to the starting position.
  7. Repeat for the desired number of repetitions.

Barbell Front Squat Form & Visual

Barbell Front Squat

Barbell Front Squat Benefits

  • Targets multiple muscle groups including quadriceps, hamstrings, glutes, and core
  • Improves overall lower body strength and power
  • Increases flexibility and mobility in the hips and ankles
  • Can improve posture and balance
  • Can be modified for different fitness levels and goals
  • Can be used for both strength training and cardiovascular conditioning

Barbell Front Squat Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Core
  • Upper back

Barbell Front Squat Variations & Alternatives