Barbell Front Squat

How to Perform the Barbell Front Squat

Set the bar in a squat rack at upper chest height. Step up and position the bar across the front of your shoulders, resting it on your front delts.
Cross your arms over the bar or use a clean grip with elbows high and fingertips under the bar. Keep your elbows pointed forward throughout.
Unrack the bar and take two steps back. Set your feet shoulder-width apart with toes turned out slightly.
Take a deep breath, brace your core hard, and begin the descent by pushing your hips back and bending your knees.
Descend as deep as your mobility allows — ideally until your hip crease drops below your knees — while keeping your torso as upright as possible.
Drive through your full foot to stand back up, keeping your elbows high and chest up throughout the ascent.
Lock out your hips and knees at the top and exhale. Repeat for the prescribed number of reps.

Common Mistakes to Avoid

Elbows dropping during the squat

Keep your elbows high and pointed forward at all times. If they drop, the bar will roll forward and you will lose the lift.

Leaning too far forward

Focus on keeping your chest up and your torso vertical. The front squat demands more upright posture than a back squat.

Wrist pain in the clean grip

Use a cross-arm grip or work on wrist and lat flexibility. Only your fingertips need to be under the bar in a clean grip.

Cutting depth short

Work on ankle mobility with stretches and squat shoes. A full-depth front squat is the goal for maximum quad development.

Muscles Worked

Quadriceps (primary)Glutes (primary)Abs (secondary)Hamstrings (secondary)

Benefits

✓Builds quadriceps strength and size more effectively than back squats
✓Develops core stability and upper back strength under load
✓Improves mobility in the ankles, hips, and thoracic spine
✓Carries over directly to Olympic weightlifting movements

Pro Tips

●Squat shoes with a raised heel make a significant difference for front squat depth and comfort.
●Start with lighter weight than your back squat — front squats use roughly 70-85% of your back squat load.
●Use safety bars in the rack so you can safely bail forward if you fail a rep.

Variations

Goblet Squat

Recommended Sets & Reps

Strength

4-5 sets of 3-5 reps at 75-85% 1RM

Hypertrophy

3-4 sets of 6-10 reps at 65-75% 1RM

Endurance

2-3 sets of 12-15 reps at 50-60% 1RM

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Training Guides

Articles featuring the barbell front squat in workout programs and training advice.

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