Login or Create an account to set your gender preference.

Front Barbell Squat

Also Known As:

Exercise Data

Type: Strength Main Muscle Worked: Quadriceps Other Muscles: Calves, Glutes, Hamstrings Equipment: Barbell Mechanics Type: Compound Level: Expert Sport: NoForce: Push
Your Rating: Login to rate
9.0

Out of 10

Excellent

Exercise Rating Read Front Barbell Squat Reviews
SHARE Bookmark and Share

Front Barbell Squat Images

Front Barbell Squat
Click to enlarge
Front Barbell Squat
Click to enlarge

Front Barbell Squat Guide

Main Muscle: Quadriceps

  1. This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, bring your arms up under the bar while keeping the elbows high and the upper arm slightly above parallel to the floor. Rest the bar on top of the deltoids and cross your arms while grasping the bar for total control.
  2. Lift the bar off the rack by first pushing with your legs and at the same time straightening your torso.
  3. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).
  4. Begin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
  5. Begin to raise the bar as you exhale by pushing the floor mainly with the middle of your foot as you straighten the legs again and go back to the starting position.
  6. Repeat for the recommended amount of repetitions.

Caution: This is not an exercise to be taken lightly. If you have back issues, substitute it with the dumbbell squat variation or a leg press instead. If you have a healthy back, ensure perfect form and never slouch the back forward as this can cause back injury. Be cautious as well with the weight used; in case of doubt, use less weight rather than more. The front squat is a very safe exercise but only if performed properly. This version of the squat is better suited for advanced athletes.

Variations: As previously mentioned, there are various stances that can be used depending on what you want to emphasize. You can also place a small block under the heels to improve balance.

Alternative Exercises For Front Barbell Squat

9.4

Out of 10

8.4

Out of 10

Hack Squat

Muscle Targeted: Quadriceps

8.3

Out of 10

Tips and Reviews - Login to rate

Thank you for rating this exercise

of people found this tip helpful

Tip: Front Barbell Squat

Exercise Rating
10/10

Jun 30, 2015 6:44 AM: WARNING:If you decide to build muscle,don`t do anything until you read this GOLDEN PLAN,see my review of it:

bestfitnessandmusclebuilding.com/ms2

comment
Please login to rate this tip.

of people found this review helpful

Review: Front Barbell Squat

Exercise Rating
8/10

May 7, 2015 10:20 PM: If you would like to build muscle, then here is how I’ve gained 43lb of muscle in Belgium,and how you can gain as much muscle in America(or elsewhere).See my review of it:>bestfitnessandmusclebuilding.com/ms2

comment
Please login to rate this review.

of people found this review helpful

Review: Front Barbell Squat

Exercise Rating
10/10

Feb 12, 2015 1:39 PM: always got my moneys worth with front squats.

comment
Please login to rate this review.

of people found this review helpful

Review: Front Barbell Squat

Exercise Rating
10/10

Jan 28, 2015 10:37 PM: Amazing video. This is truly a proper front squat. Its healthier than back squats!

comment
Please login to rate this review.

of people found this review helpful

Review: Front Barbell Squat

Exercise Rating
8/10

Aug 15, 2014 4:39 PM: Good explanation. This technique avoids the wrist pain associated with doing front squats with a clean grip. A challenging lift to master - more challenging than a regular squat - but reaps big rewards in the quads and stability in the back.

comment
Please login to rate this review.

of people found this review helpful

Review: Front Barbell Squat

Exercise Rating
10/10

Apr 13, 2014 6:11 PM: Favorite lower body exercise by far.

comment
Please login to rate this review.

of people found this review helpful

Review: Front Barbell Squat

Exercise Rating
5/10

Dec 20, 2013 1:14 AM: I must just have bad form. Hurt my shoulder doing this, and cant do the clean grip. Stupid..back squat all day.

comment
Please login to rate this review.

of people found this review helpful

Review: Front Barbell Squat

Exercise Rating
10/10

Jul 25, 2013 1:44 PM: better for your core

comment
Please login to rate this review.

of people found this review helpful

Review: Front Barbell Squat

Exercise Rating
10/10

May 30, 2013 4:17 PM: Better than Back Squats

comment
Please login to rate this review.

of people found this review helpful

Review: Front Barbell Squat

Exercise Rating
10/10

Apr 22, 2013 11:14 PM: The hardest kind of squats, also the one that helps the most.

comment
Please login to rate this review.