Safety Bar Front Squat

Safety Bar Front Squat


This exercise involves performing a front squat with the safety bar, which is a specialized barbell with handles that sit higher up on the shoulders. This allows for a more upright torso position and can be beneficial for those with shoulder or wrist mobility issues. The exercise targets the lower body, particularly the quads, glutes, and hamstrings.

Muscle Group

Equipment Required

Safety Bar Front Squat Instructions

  1. Start by setting up the safety bar on a squat rack at chest height.
  2. Step under the bar and position it on your shoulders, making sure the safety handles are in front of you.
  3. Take a deep breath and brace your core.
  4. Slowly lower your body by bending at the knees and hips, keeping your chest up and your back straight.
  5. Lower yourself until your thighs are parallel to the ground or lower.
  6. Pause for a moment at the bottom of the squat, then push through your heels to stand back up.
  7. Repeat for the desired number of reps.

Safety Bar Front Squat Form & Visual

Safety Bar Front Squat

Safety Bar Front Squat Benefits

  • Targets the quadriceps, hamstrings, glutes, and core muscles
  • Reduces stress on the shoulders and wrists compared to traditional front squats
  • Allows for a more upright torso position, which can improve posture and reduce lower back strain
  • Increases overall strength and muscle mass in the lower body
  • Can be used as a variation to traditional back squats for added variety in a workout routine

Safety Bar Front Squat Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Core
  • Upper back

Safety Bar Front Squat Variations & Alternatives

  • High Bar Back Squat
  • Low Bar Back Squat
  • Front Squat with Barbell
  • Zercher Squat
  • Goblet Squat
  • Overhead Squat
  • Bulgarian Split Squat
  • Lunge
  • Step-Up