Front Barbell Squat
Front Barbell Squat is a resistance exercise – strength exercise involving Quadriceps, Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps, Gluteus maximus
- Secondary muscles
- Adductor magnus, Upper back, Abdominals
- Exercise type
- Resistance exercise – strength
Exercise technique
- Bar support
Place the barbell across your anterior deltoids.
- Crossed grip
Cross your arms and steady the bar with your fingers.
- Elbows
Raise your upper arms forward to form a shelf.
- Unrack
Stand through your legs and step back a small distance.
- Squat
Bend your knees to lower your pelvis between your feet.
- Rise
Keep your elbows level and push through your feet.
- Rack
Keep your arms high until both ends of the bar are seated on the hooks.
Key technique points
- Do not carry the load on your crossed wrists.
- Maintain front-shoulder contact with the bar.
- Keep both elbows at the same height.
- Do not force your knees to stay behind your feet.
- Use the depth you can reach without dropping your chest.
- Do not press the bar forcefully into your throat.
Common mistakes
Uneven elbows
One side of the bar rolls forward.
Collapsing the front rack
The load leaves the shoulder shelf.
Clamping with the wrists
The hands begin carrying the load instead of the shoulders.
Sending the hips too far back
The torso becomes too horizontal beneath the bar.
Losing heel contact
Front-loaded balance becomes harder.
Lowering the arms too early at the rack
The bar loses support before it reaches the hooks.
Frequently asked questions
Front Barbell Squat: why is “Uneven elbows” a mistake?
One side of the bar rolls forward.
Front Barbell Squat: why is “Collapsing the front rack” a mistake?
The load leaves the shoulder shelf.
Front Barbell Squat: why is “Clamping with the wrists” a mistake?
The hands begin carrying the load instead of the shoulders.
Front Barbell Squat: why is “Sending the hips too far back” a mistake?
The torso becomes too horizontal beneath the bar.
Front Barbell Squat: why is “Losing heel contact” a mistake?
Front-loaded balance becomes harder.
Front Barbell Squat: why is “Lowering the arms too early at the rack” a mistake?
The bar loses support before it reaches the hooks.
What should I focus on when doing Front Barbell Squat?
Do not carry the load on your crossed wrists. Maintain front-shoulder contact with the bar. Keep both elbows at the same height. Do not force your knees to stay behind your feet. Use the depth you can reach without dropping your chest. Do not press the bar forcefully into your throat.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.