Squat · Experienced
Barbell Front Squat
A squat with the bar resting on the front of the shoulders, which keeps the torso upright and the quads working hard.
Drawings by Everkinetic, CC BY-SA 4.0, shown white on dark.
- Works
- quads, glutes; also abs, upper back
- Kit
- Barbell, Rack
- Dose
- 4 to 8 reps
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Unrack the bar onto the front of your shoulders, fingertips under the bar and elbows high. Step back to a shoulder width stance.
While you move
- Elbows high the whole time
- Chest up tall
- Sit straight down
- Stand up through midfoot
Avoid
- Dropping the elbows so the bar rolls forward
- Rounding the upper back
- Coming up hips first
Take care if you have trouble with your knees, your wrists or your lower back.