Barbell Front Squat


Gym Equipment Needed

Musle Group



Set up the barbell on a squatting rack and load the appropriate weights and ensure the barbell is properly positioned to maximize your performance and safety.

Starting Position

Assume the correct starting position for optimal results during the Barbell Front Squat exercise:

  1. Walk up to the barbell and position it over the mid-foot.
  2. Assume a comfortable stance, with your feet shoulder-width apart or slightly wider.
  3. Point your toes out at approximately 45 degrees.
  4. Keeping your spine straight, hinge your hips back and slightly bend your torso forward.
  5. Bend your elbows and raise your upper arms until they are parallel to the floor.
  6. Pop your chest up and create tension by gripping the barbell with a shoulder-width grip.


Execute the Barbell Front Squat exercise with proper form and technique:

  1. Take a deep breath, engage your core, and lift the barbell by straightening your legs and thrusting your hips forward.
  2. Squeeze your glutes at the top of the movement and lock out your knees.
  3. Slowly hinge your hips back and descend into a squat position by bending your knees.
  4. Lower yourself until your thighs are parallel to the floor or below, maintaining a neutral spine and an upright torso.
  5. Drive through your heels and extend your legs to return to the starting position.
  6. Repeat the exercise for the recommended number of repetitions, focusing on maintaining proper form and control throughout each repetition.

Muscles Involved: Experience comprehensive muscle activation with the Barbell Front Squat exercise, targeting:

  • Quadriceps (Quads)
  • Hamstrings
  • Glutes
  • Upper Back

Tips on doing this exercise
  • Keep the barbell in contact with your shins and legs throughout the exercise to maintain balance and stability.
  • Imagine splitting the floor apart with your feet as you drive through your heels during the ascent.
  • When lifting heavier weights, the trainers may recommend the use of lifting straps to ensure a secure grip, allowing you to focus on targeting the desired muscle groups.
Common Mistakes

With the guidance of our skilled trainers, you can avoid common mistakes and optimize your Barbell Front Squat technique:

  1. Prevent your heels from coming off the floor during the squat.
  2. Maintain a solid connection between your feet and the ground throughout the movement.
  3. Avoid rounding your back.
  4. Keep your spine in a neutral position to protect your lower back and maximize muscle activation.
  5. Ensure the barbell rolls towards your body and does not shift towards your toes during the exercise.

Recommended Ranges

We recommend using this exercise for strength or hypertrophy purposes

  • For hypertrophy (muscle growth), aim for 10-15 repetitions, performing 3-4 sets of the Barbell Front Squat exercise.
  • For strength development, target 6-8 repetitions, performing 3-4 sets with appropriate weight selection.

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