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All exercises

Barbell front squat

Intermediate

Barbell 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, toes slightly turned out.
  2. 2Hold the barbell in front of your shoulders, resting it on your collarbone and shoulders.
  3. 3Engage your core and keep your chest up as you lower your body down into a squat position, pushing your hips back and bending your knees.
  4. 4Lower 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 return to the starting position.
  6. 6Repeat for the desired number of repetitions.

What to do instead

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

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 front squat

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