The barbell front squat is a compound exercise that primarily targets the lower body, including the quads, glutes, and hamstrings. This exercise is also great for developing core strength and stability. Unlike the traditional back squat, the barbell is positioned in front of your body, which requires a greater engagement of your upper back and abs. It’s also important to keep your core engaged throughout the entire exercise, which will help you maintain proper form and stability. As you lower into the squat, focus on keeping your weight in your heels and pushing your knees out to maintain proper alignment. Here are the steps to properly perform the barbell front squat.
How to perform Barbell Front Squat
- Rest the bar on top of the deltoids, pushing into the clavicles, and lightly touching the throat. Your hands should be in a clean grip, touching the bar only with your fingers to help keep it in position.
- Lift the bar off the rack by first pushing with your legs and at the same time straightening your torso. Step away from the rack and position your legs using a shoulder-width medium stance with the toes slightly pointed out. Keep your head and elbows up at all times. This will be your starting position.
- Bend at the knees, sitting down between your legs. Continue down until your hamstrings are on your calves.
- Keep your knees aligned with your feet by consciously using your abductors to push your knees out as you squat.
- Begin to raise the bar as you exhale by pushing the floor mainly with the heel or middle of your foot as you straighten the legs again and return to the starting position.
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