Zirv Fitness
Strength exercise

Barbell Front Squat

How to do it

  1. Rest the barbell across your front deltoids in a front rack position, elbows lifted high and a crossed arm or fingertip grip supporting the bar.
  2. Unrack the bar with feet shoulder width apart and brace your core hard to keep your torso upright.
  3. Bend your knees and sit your hips down and back, keeping your elbows up so the bar stays balanced on your shoulders.
  4. Descend until your hip crease drops below your knees, feeling the load through your quadriceps and glutes as your braced core supports your torso.
  5. Drive through your midfoot to stand, exhaling as you extend your hips and knees while keeping your chest tall.
  6. Avoid letting your elbows drop, which tips the bar forward and rounds your upper back.

Muscles worked

QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Quads exercises

Atlas Stone LiftAtlas Stone LoadAxle Clean and PressBand Front SquatBarbell CleanBarbell Clean and Jerk
Type
Strength
Equipment
Barbell, Weight Plates
Primary muscles
Quadriceps, Gluteus Maximus, Core
Measured in
Reps and weight