Barbell Front Squat Exercise Guide
Exercise Profile
- Target
- Quadriceps
- Equipment
- Barbell
- Body Part
- Thighs
- Primary Muscle
- Quadriceps
- Secondary Muscles
- Adductor Magnus, Soleus, Gluteus Maximus
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6.5
- Alternate Names
- Front Squat
Visualised Target Muscle Groups
Front
Back
How to: Barbell Front Squat
- Stand with your feet shoulder-width apart and your toes slightly pointed out.
- Hold the barbell across the front of your shoulders, with your arms crossed to keep it in place.
- Engage your core and sit back into your heels as you lower your body into a squat.
- Keep your chest up and your elbows high.
- Push through your heels to return to the starting position.
Common Mistakes
- Leaning too far forward during the squat.
- Not squatting low enough, missing the depth.
- Letting the barbell roll forward instead of keeping it in a stable position.
Modifications
- Use a lighter weight for beginners or practice with just the barbell.
- Perform the exercise with a bench or box to limit depth.
Tips
- Keep your elbows high and your chest up to maintain proper form.
- Engage your core throughout the movement to protect your back.
- Avoid letting your knees cave inwards; push them outwards during the squat.
Barbell Front Squat Alternatives
Tags
strength
legs
squat
fitness
exercises
quads
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