The Barbell Front Squat is a popular exercise that targets multiple muscle groups, including the quads, glutes, and core. This compound movement is performed by holding a barbell in the front of the body and squatting down to a seated position, then standing back up. Requires proper form and technique to be effective and safe. In this exercise, you hold the barbell on top of your deltoids, push it into your clavicles, and lightly touch your throat. Use a clean grip with your hands to keep the bar in position. By following the correct steps, the Barbell Front Squat can be an excellent addition to your lower body workout routine, helping to build strength, improve balance, and enhance overall fitness.
How to perform Barbell Front Squat
- Rest the bar on top of the deltoids, pushing into the clavicles, and lightly touching the throat.
- Take a clean grip with your fingers only to help keep the bar in position.
- Lift the bar off the rack by pushing with your legs and straightening your torso.
- Step away from the rack and position your legs shoulder-width apart with the toes slightly pointed out.
- Keep your head and elbows up at all times.
- Bend at the knees, sitting down between your legs until your hamstrings are on your calves.
- Push your knees out by using your abductors to keep them aligned with your feet.
- Begin to raise the bar as you exhale, pushing mainly with the heel or middle of your foot to straighten your legs.
- Return to the starting position to complete one repetition.
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