Front Barbell Squat

GymDaze demonstration

Watch Front Barbell Squat

Technique

How to perform Front Barbell Squat

1. Set a barbell in a rack at upper-chest height and load it evenly.
2. Step under the bar and rest it across the fronts of your shoulders with your elbows held high.
3. Use either a clean grip with your fingers under the bar or a cross-arm grip with your hands over the bar; in either setup, keep the bar supported by your shoulders rather than your hands.
4. Stand to unrack the bar, step back, and place your feet about shoulder-width apart with your toes turned slightly outward.
5. Brace your trunk and inhale as you bend your hips and knees, keeping your chest tall and elbows lifted.
6. Descend to the deepest position you can control without losing the bar position.
7. Exhale as you drive through your feet and extend your knees and hips to return to standing.
8. Repeat for the prescribed repetitions.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Vastus Lateralis, Vastus Medialis.