Front Squat (Barbell)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Stand with your feet shoulder-width apart and the barbell resting on the front of your shoulders.
   • Cross your arms over the bar or use a clean grip with your hands just outside your shoulders.
2. Step 2Position Your Feet
   • Position your feet shoulder-width apart with your toes slightly pointed out.
   • Ensure your weight is distributed evenly across your feet.
3. Step 3Engage Your Core
   • Tighten your core muscles to stabilize your torso.
   • Keep your chest up and your shoulders back.
4. Step 4Initiate the Squat
   • Begin the squat by bending at the knees and hips simultaneously.
   • Lower your body while keeping your elbows high and your back straight.
5. Step 5Depth of the Squat
   • Aim to lower your body until your thighs are parallel to the ground or lower, if your flexibility allows.
   • Keep your knees aligned with your toes throughout the movement.
6. Step 6Return to Standing
   • Push through your heels to return to the starting position.
   • Straighten your legs and keep your chest lifted as you rise.
7. Step 7Repeat
   • Perform the desired number of repetitions, maintaining proper form throughout each squat.
8. Step 8Finish the Exercise
   • After completing your reps, carefully lower the barbell back to the rack or ground.
   • Ensure you maintain your balance and control while doing so.