Barbell Front Squat
Execution Guide
- Rest the barbell on the front of your shoulders in a clean grip or cross-arm grip.
- Keep your elbows high so the bar doesn't roll forward.
- Stand with feet shoulder-width apart.
- Squat down while keeping your torso as upright as possible.
- Drive through your full foot to return to standing.
Range of Motion
Standing to at least parallel with a very upright torso.
Common Mistakes to Avoid
- ×Dropping the elbows and losing the bar forward
- ×Excessive forward lean (defeats the purpose of front squat)
- ×Not going deep enough due to mobility limitations
Prescription
3Sets
10-15Reps
Rest interval48-72 hours
Goal
Emphasize the quadriceps and core with a front-loaded squat
Difficulty
Intermediate
Burn (10m)
70-100
Equipment
BarbellSquat Rack
Anatomy
Primary
Quadriceps
Secondary
GlutesCoreUpper Back