Barbell Front Squat
Barbell Front Squat Video Guide
The Barbell Front Squat is a front-loaded squat variation that emphasises the quadriceps while demanding strong core stability, an upright torso, and upper-back tension. Holding the barbell across the upper arms in the front squat position shifts the load forward, reinforcing better movement mechanics than back squats for many lifters. This squat variation improves general fitness, mobility, and overall lower-body strength while helping maintain stability throughout the full movement. It’s also a top choice for Olympic lifting, CrossFit, and anyone wanting cleaner squat form.
How to Perform the Barbell Front Squat
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Set up in the starting position by unracking the barbell from the squat rack and resting it across your shoulders and upper arms, keeping your elbows high.
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Stand with feet shoulder width or slightly wider, toes turned out for control.
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Keep your torso upright and brace your core while bending at the hips and knees to lower toward the floor.
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Descend until your thighs are at least parallel, keeping heels flat and keeping the bar close to your body.
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Drive through your heels to return to standing, pushing your elbows up and maintaining stability as you complete each rep.
GymNation Tip: Keep your elbows high and ribs down—if your elbows drop, the bar rolls and the rep is over before your legs even get a chance.
Personal Trainer Notes:
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Keep elbows high to prevent the bar from dropping forward.
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Maintain proper form by keeping the torso upright and spine neutral.
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Grip choice matters — palms facing up, clean grip, or cross-arm grip all work depending on wrist mobility.
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Avoid letting the knees collapse; track them over your toes.
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Focus on controlled movement rather than load, especially if your wrists or upper arms feel strained.
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Alternative Quad Exercises
Sled 45 degrees Leg Press
The Sled 45 Degrees Leg Press develops overall leg strength with focus on the quads, glutes, and hamstrings. The angled platform allows heavy, safe loading while maintaining joint stability.
Barbell Elevated Heel Squat
The Barbell Elevated Heel Squat isolates the quadriceps by raising the heels, shifting emphasis to the front of the thighs. It’s excellent for developing strength and definition.
Dumbbell Goblet Split Squat Front Foot Elevated
The Dumbbell Goblet Split Squat (Front Foot Elevated) targets the quads with support from the glutes and hamstrings. Elevating the front foot increases the stretch and engagement on the working leg.
Barbell Quarter Squat
The Barbell Quarter Squat strengthens the quadriceps and improves top-end strength for heavier lifts. It’s performed with a shorter range of motion to emphasise power development.
Sissy Squat Bodyweight
The Sissy Squat Bodyweight isolates the quadriceps, helping develop balance and strength without heavy weights. It’s ideal for improving knee stability and quad definition.
Kettlebell Goblet Squat
The Kettlebell Goblet Squat strengthens the quads, glutes, and core. Holding the kettlebell close to your chest helps maintain balance and improves form for beginners and intermediates alike.
Barbell High Bar Squat
The Barbell High Bar Squat primarily develops the quadriceps while engaging the glutes and core. It’s a staple compound lift that builds lower-body strength, coordination, and muscle mass.
Smith Chair Squat
The Smith Chair Squat targets the quadriceps while engaging the glutes and core for stability. The Smith machine supports balance, making it a safe option for beginners aiming to build lower-body strength.
Lever Leg Extension
The Lever Leg Extension isolates the quadriceps and enhances muscle definition in the front of the thighs. It’s excellent for controlled strength development and pre-exhaust work.
Barbell Front Squat FAQs
It targets multiple muscle groups — mainly the quads, core muscles, and upper back. The front-loaded bar position improves posture, mobility, and squat mechanics. Lifters use the barbell front squat to build leg strength, maintain stability, and improve clean-position strength.
Because the torso must stay upright, the movement places more demand on the core, wrists, and upper-back muscles. Limited ankle mobility or poor elbow position can make the movement harder than back squats.
Wrist discomfort often comes from limited mobility or letting the elbows drop. Switching to a barbell front squat cross grip or using straps can reduce wrist pressure while you improve your clean grip.
For most people, yes — a 100 kg front squat is a strong sign of lower-body strength and solid technique, especially for non-competitive lifters.
Stand in your starting position with the bar resting on the front delts, elbows high, torso upright, and heels grounded. Bend the knees and hips simultaneously, descend to parallel, then push through your heels to return tall. Maintain stability and avoid rounding your spine.
Yes — a Dumbbell Front Squat is a great alternative. Hold the dumbbells at chest level to mimic the same upright torso and front-loaded emphasis.
