Front Barbell Squat

How to do the Front Barbell Squat

1. This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, bring your arms up under the bar while keeping the elbows high and the upper arm slightly above parallel to the floor. Rest the bar on top of the deltoids and cross your arms while grasping the bar for total control.
2. Lift the bar off the rack by first pushing with your legs and at the same time straightening your torso.
3. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).
4. Begin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
5. Begin to raise the bar as you exhale by pushing the floor mainly with the middle of your foot as you straighten the legs again and go back to the starting position.
6. Repeat for the recommended amount of repetitions.

Muscles worked

Role	Muscles
Primary	quads
Secondary	calves, glutes, hamstrings
Equipment	barbell
Difficulty	expert
Type	compound

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Bodyweight Walking Lunge Bodyweight Freehand Jump Squat Bodyweight Bodyweight Squat Bodyweight Squats - With Bands Resistance Bands Dumbbell Lunges Dumbbell Dumbbell Rear Lunge Dumbbell

Easier than the Front Barbell Squat

Same movement pattern, lower entry difficulty — work up from here.

Barbell Squat beginner · Barbell Barbell Walking Lunge beginner · Barbell Bodyweight Walking Lunge beginner · Bodyweight

Superset the Front Barbell Squat with

Opposing hamstrings work — alternate sets without extra rest.

Power Clean hamstrings Romanian Deadlift hamstrings Snatch Pull hamstrings Stiff-Legged Barbell Deadlift hamstrings

Common questions

What muscles does the Front Barbell Squat work?

The Front Barbell Squat primarily works the quads, with the calves, glutes, and hamstrings as secondary movers. Barbell Full Squat, Barbell Lunge, and Barbell Squat train the same muscle, across 9 equipment types.

What equipment do you need for the Front Barbell Squat?

A Barbell. Without a barbell, Bodyweight Walking Lunge, Freehand Jump Squat, and Bodyweight Squat train the same muscle, and 27 of the catalogue's options for this muscle need no equipment.

Is the Front Barbell Squat suitable for beginners?

It is rated expert. Start with Barbell Squat, Barbell Walking Lunge, and Bodyweight Walking Lunge and work up.

Where should the Front Barbell Squat go in a workout?

Early — the Front Barbell Squat is compound, working 4 muscle groups, so run it first or second while you are fresh, then superset Power Clean and Romanian Deadlift later.

Similar exercises

Barbell Full Squat Barbell Barbell Lunge Barbell Barbell Squat Barbell Barbell Squat To A Bench Barbell Barbell Step Ups Barbell Barbell Walking Lunge Barbell