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All exercises

Barbell clean-grip front squat

Intermediate

Barbell clean-grip front squat is a compound barbell exercise for the quads, also working the glutes, hamstrings, calves, and abs.

What it works

Primary muscle

Quads

Also works

GlutesHamstringsCalvesAbs

Equipment
Barbell
Movement
Legs
Type
Compound
Logged as
Weight × reps
Suggested rest
3 min

How to do it

  1. 1Start by standing with your feet shoulder-width apart and the barbell resting on your upper chest, with your elbows pointing forward.
  2. 2Lower your body by bending your knees and pushing your hips back, as if you are sitting back into a chair.
  3. 3Keep your chest up and your back straight as you lower down, making sure your knees do not go past your toes.
  4. 4Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
  5. 5Pause for a moment at the bottom, then push through your heels to stand back up, extending your hips and knees.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Smith front squat (clean grip)Smith machine
  • Barbell front squatBarbell
  • Barbell front chest squatBarbell
  • Barbell full squatBarbell
  • Kettlebell front squatKettlebell
  • Curtsey squatBodyweight

Easier variations

  • Curtsey squatBodyweight
  • Potty squat with supportBodyweight
  • Smith squatSmith machine
  • Band squatResistance band

Harder variations

  • Dumbbell single leg squatDumbbell
  • Barbell full zercher squatBarbell
  • Barbell zercher squatBarbell
  • One leg squatBodyweight
Logged today · 3 min restBarbell clean-grip front squat

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