Barbell exercise

Front Squat (Barbell) form, muscles worked, and workout tracking

The barbell front squat is a compound leg exercise that shifts the load to the front of the body, emphasizing the quadriceps and requiring significant core stability and thoracic extension. It is commonly used by athletes to improve squat mechanics, build lower body strength, and enhance upright posture under load.

Front Squat (Barbell) illustration

How to do Front Squat (Barbell)

  1. 1Position the barbell on a rack at shoulder height and assume a clean grip or cross-arm grip, resting the bar on your front deltoids.
  2. 2Unrack the bar, step back, and set your feet shoulder-width apart with toes slightly turned out.
  3. 3Inhale deeply, brace your core, and descend by pushing your hips back and bending your knees, keeping your elbows high and torso vertical.
  4. 4Lower until your thighs are at least parallel to the floor, maintaining a neutral spine.
  5. 5Exhale while driving through your mid-foot to return to the starting position, keeping the bar path vertical.

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Track Front Squat (Barbell) in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.