Barbell Front Squat
- Primary muscle group
- Quads
- Equipment
- Barbell
- Movement type
- Compound
- Where
- Gym
How to do Barbell Front Squat
Setup
Position the barbell across the front of your shoulders, resting on your deltoids with elbows pointed forward and up. Stand with feet shoulder-width apart, toes slightly turned out, and core braced.
How to do it
- Keep your elbows high throughout the entire movement to prevent the bar from rolling forward
- Initiate the descent by pushing your hips back and bending your knees simultaneously
- Descend until your hip crease drops below your knee while maintaining an upright torso
- Drive through your full foot, pushing the floor away to stand back up
- Keep your knees tracking over your toes without letting them cave inward
Watch out for
- Dropping the elbows during the squat causes the bar to roll forward and compromises position
- Leaning too far forward with the torso dumps weight onto the lower back instead of the legs
- Rising with the hips first creates a good morning pattern and strains the back
How FlexFit programs Barbell Front Squat
Barbell Front Squat is a quads movement that needs barbell. FlexFit programs it in gym sessions and swaps in an equivalent when you train at home. Sets, reps, and a weight suggestion come from your program's current week and the last time you logged this movement. Try it free for 7 days.