Front Squat Barbell

The front squat is a compound lower-body exercise that targets the quads more directly than the back squat due to the upright torso position. It also challenges the core and upper back to maintain posture, making it a great full-body strength builder with a focus on the anterior chain.

How to Perform

1. Set a barbell at shoulder height on a squat rack.
2. Step under the bar, resting it across the front of your shoulders (either in a clean grip or arms-crossed position).
3. Lift the bar off the rack and step back with your feet about shoulder-width apart.
4. Keep your elbows high and chest up as you descend into a squat.
5. Lower until your thighs are at least parallel to the ground.
6. Drive through your heels to return to the starting position, maintaining an upright torso.

Coaching Cues

• Keep your elbows high throughout the lift to prevent the bar from rolling.
• Maintain a proud chest and tight core.
• Push your knees out to stay aligned with your toes.
• Focus on a vertical bar path — don’t let your torso lean forward.