Front Squat (Barbell)

Rack the bar on your front shoulders. Keep elbows high to prevent dropping the weight. Squat deep with an upright torso.

Quick facts

Primary and secondary muscle groups targeted by this movement.

quads

deep abs / core

What you need and how to position yourself before starting.

barbell

Bilateral

Standing

repsweight

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

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.
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.
Step 3Engage Your Core
- Tighten your core muscles to stabilize your torso.
- Keep your chest up and your shoulders back.
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.
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.
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.
Step 7Repeat
- Perform the desired number of repetitions, maintaining proper form throughout each squat.
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.