Barbell Front Squat

The Barbell Front Squat is an effective squat variation that places the barbell in front of the body on the shoulders. This exercise primarily focuses on the quadriceps, core and upper back, while also activating the glutes and hamstrings. The upright posture required in the Front Squat challenges your balance and stability, making the exercise an excellent choice for improving technique and strength.

Correct Execution of the Barbell Front Squat

Follow these steps to perform the exercise correctly:

  1. Place the barbell on a squat rack at shoulder height. Stand close to the bar and raise your elbows so that your upper arms are parallel to the floor.
  2. Place the bar on the front of your shoulders and cross your arms over the bar or use a clean grip with your fingers holding the bar in place.
  3. Take a step back from the rack and stand with your feet shoulder-width apart and your toes slightly pointing outwards.
  4. Brace your core and keep your chest upright.
  5. Slowly bend knees and hips to lower into a squat, keeping elbows high and weight centered over mid-body.
  6. Lower until your thighs are parallel to the floor or deeper if your flexibility allows.
  7. Push through the heels to rise to the starting position, fully extending the hips and knees.

Make sure the movement is slow and controlled to avoid injury and maintain proper technique.

Common Mistakes to Avoid

To get the most out of the Barbell Front Squat and minimize the risk of injury, avoid these mistakes:

  • Falling Elbows: Keep the elbows high throughout the movement to prevent the bar from rolling forward.
  • Back sway: Keep the core tight to protect the lower back and maintain an upright torso.
  • Knees collapse inwards: Make sure the knees move outwards in the same direction as the toes.

Modifications and Variations

Adapt the exercise to your level or goals with these variations:

  • Beginners: Use a lighter weight or perform the Goblet Squat with a kettlebell to master the technique.
  • Advanced: Add pause squats where you hold the bottom of the squat position for a few seconds for added strength.
  • Zercher Squat: Hold the barbell in your elbows for an alternative front squat variation.

Number of Repetitions and Sets

Aim for 3-4 sets of 8-10 repetitions , depending on your training goal. For strength focus, you can reduce the repetitions and increase the weight.

Breathing

Take a deep breath before the downward movement and hold your breath to create intra-abdominal pressure. Exhale as you rise to the starting position.

Video Demonstration

Watch this video for a visual guide to properly performing the Barbell Front Squat:

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