Barbell Front Squat

HOW TO DO IT

1. 1Set the barbell on a rack at shoulder height.
2. 2Step under the bar and rest it across your front deltoids.
3. 3Cross your arms to secure the bar or use a clean grip.
4. 4Lift the bar off the rack and step back carefully.
5. 5Descend by bending knees and hips until thighs are parallel.
6. 6Drive through your mid-foot to return to the starting position.

COMMON MISTAKES

• Letting the elbows drop during the descent.
• Leaning too far forward and shifting weight to the toes.
• Allowing the knees to cave inward at the bottom.
• Rising with the hips before the chest.

TIPS

• Keep your elbows high to prevent the bar from rolling forward.
• Maintain an upright torso throughout the entire movement.
• Push your knees outward in line with your toes.

SAFETY

• Perform inside a squat rack with safety pins set to catch a failed rep.
• Ensure the bar rests securely on the shoulders, not the throat.

DETAILS

Muscles

Quadriceps

Equipment

Barbell

Type

Strength Training

Difficulty

Intermediate

Tracked as

Weight & Reps

TECHNIQUE

Base movement

Squat

Load position

Front rack

Arms

Both

Legs

Both

Arms straight or bent

Bent arms

Hand orientation

Pronated (palms down / away)

Grip width

Shoulder-width

Body position

Standing