How to do the Barbell Front Squat
Barbell Front Squat is an intermediate multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Quadriceps and Hamstrings.
Barbell Front Squat demonstration · © GymiaFit
Barbell Front Squat at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Quadriceps, Hamstrings, Calves, Core
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Barbell Front Squat step by step
- 1Start by standing with your feet shoulder-width apart, toes slightly turned out.
- 2Hold the barbell in front of your shoulders, resting it on your collarbone and shoulders.
- 3Engage your core and keep your chest up as you lower your body down into a squat position, pushing your hips back and bending your knees.
- 4Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
- 5Pause for a moment at the bottom, then push through your heels to return to the starting position.
- 6Repeat for the desired number of repetitions.
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Barbell Front Squat — questions
What muscles does the Barbell Front Squat work?
The Barbell Front Squat primarily targets the Glutes. It also recruits the Quadriceps, Hamstrings, Calves, Core as secondary movers.
What equipment do I need for the Barbell Front Squat?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Barbell Front Squat suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Barbell Front Squat?
Barbell Clean-grip Front Squat, Barbell Front Chest Squat, Barbell Full Squat train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Barbell Front Squat demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.