Barbell Front Squat

How To Do A Barbell Front Squat Correctly

The Barbell Front Squat is an excellent variation of the barbell back squat that not only places more emphasis on your quadriceps, but it also targets your core.

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To get started:

1. Step up to the squat rack with the barbell racked at chest level.
2. Grip the barbell in front of you with a shoulder width grip, palms up, with the barbell resting on the front of your shoulders, elbows up, straight ahead, and parallel to the ground.
3. Contract your core and maintain a natural arch in your back.
4. To lower into the squat, drive your hips back and bend your knees, until your thighs are at or past parallel to the ground.
5. To keep an upright posture and keep the bar from rolling forward, ensure you keep your chest up, with elbows parallel to the ground throughout the movement.
6. To get back to standing, push your feet through the ground to rise back to the starting position.
7. Repeat.

Primary Muscles Worked

Beginner Variation

• Dumbbell Front Squat