Barbell front squat
The barbell front squat is a compound exercise that targets the lower body muscle groups. With the barbell rested on the anterior delts, the front squat puts extra emphasis on the quads and glutes, but also requires the upper back and core strength to stay upright. This movement can be used as a variation of the back squat, as an accessory lift for either squats or deadlifts, or as a primary exercise for building strength and muscle. Though front squats may be more difficult to learn than back squats, many lifters and athletes prefer them for their superior results. Despite the initial discomfort and learning curve, the barbell front squat is an incredibly effective exercise for building strength and size in the lower body.
Type:
Strength
Muscles Used:
Quadriceps
Level:
Intermediate
Equipment:
Barbell
Benefits Of This Exercise
- The barbell front squat is an effective compound exercise for adding size and strength to the quads, glutes, and hamstrings.
- It also helps to build upper-back and core strength to maintain an upright posture.
- It encourages good mobility in the hips, shoulders, and ankles.
- It may be more spine-friendly than back squats.
- Multiple grip options are available, such as the rack, crossed arms, "zombie" arms, or holding onto straps that are wrapped around the bar.
Step by Step Instructions For Barbell front squat
- Set the barbell on a squat rack at a height that matches your height.
- Position yourself under the barbell, crossing your arms and grasping the bar for control.
- Lift the barbell off the rack by pushing with your legs and straightening your torso.
- Step away from the rack and position your legs shoulder-width apart with toes slightly pointed out.
- Maintain a straight back and keep your head up throughout the exercise.
- Slowly lower the barbell by bending your knees, maintaining a straight posture.
- Continue lowering until your upper legs are slightly below parallel to the floor.
- Inhale as you lower the barbell.
- Ensure that the front of your knees align with an imaginary straight line perpendicular to your toes.
- Begin raising the barbell by pushing the floor with the middle of your foot.
- Straighten your legs and return to the starting position.
- Exhale as you raise the barbell.
- Repeat for the recommended number of repetitions.
- Use caution if you have back issues and consider alternatives such as dumbbell squats or leg presses.
- Maintain perfect form and avoid slouching the back forward to prevent back injuries.
- Be cautious with the weight used, starting with less weight if unsure.
- Front squats are better suited for advanced athletes.
- Experiment with different stances and consider using a small block under the heels for improved balance.
Warm Up Tips
- Make sure to use a squat rack for safety purposes.
- Set the bar on a rack that matches your height.
- Bring your arms up under the bar and keep the elbows high.
- Rest the bar on top of the deltoids and cross your arms for control.
- Lift the bar off the rack by pushing with your legs and straightening your torso.
- Step away from the rack and position your legs in a shoulder-width medium stance.
- Keep your head up and maintain a straight back.
- Slowly lower the bar by bending the knees and maintaining a straight posture.
- Lower until the upper legs are below parallel to the floor.
- Inhale during this portion of the movement.
- Ensure that your knees are in line with your toes.
- Raise the bar by pushing the floor with the middle of your foot and straightening your legs.
- Exhale during this portion of the movement.
- Repeat for the recommended number of repetitions.
- Use caution if you have back issues and consider alternative exercises.
- Ensure perfect form and avoid slouching the back forward.
- Start with lighter weights if unsure of proper form.
- Consider using variations such as different stances or a small block under the heels
Barbell front squat Safety Tips
- Perform the exercise inside a squat rack for safety purposes.
- Choose the correct height for the bar on the rack.
- Keep your arms high and the upper arm slightly above parallel to the floor while holding the bar.
- Maintain total control of the bar by resting it on top of the deltoids and crossing your arms.
- Push with your legs and straighten your torso to lift the bar off the rack.
- Step away from the rack and position your legs with a shoulder-width medium stance.
- Keep your head up and maintain a straight back throughout the exercise.
- Slowly lower the bar by bending your knees until your upper legs are below parallel to the floor.
- Inhale as you lower the bar, ensuring that your knees are in line with your toes.
- Raise the bar by pushing the floor with the middle of your foot and straightening your legs.
- Exhale as you raise the bar and return to the starting position.
- Repeat for the recommended number of repetitions.
- If you have back issues, substitute the exercise with a dumbbell squat variation or leg press.
- Ensure perfect form and never slouch the back forward to avoid back injury.
- Use an appropriate weight and start with less weight if unsure.
- The front
Incorporating Into Other Workouts
The barbell front squat can be incorporated into workouts in several ways:
1. As a primary exercise: The barbell front squat can be used as a primary exercise to build strength and muscle in the lower body. It can be performed for multiple sets and repetitions, focusing on increasing the weight over time to challenge the muscles and promote growth.
2. As a variation of back squats: The barbell front squat can be used as a variation of the traditional back squat. By changing the position of the barbell to the front of the body, it puts extra emphasis on the quads and glutes while still engaging the upper back and core. This variation can help to target different muscle groups and provide a new stimulus for growth.
3. As an accessory lift: The barbell front squat can also be used as an accessory lift to complement other lower body exercises such as squats or deadlifts. It can be performed after the main exercise to further fatigue the muscles and provide additional stimulus for growth.
When incorporating the barbell front squat into workouts, it is important to consider proper form and technique. This exercise should be performed inside a squat rack for safety purposes. The bar should be set at a height that matches your height, and the arms should be brought up under the bar with the elbows high and the upper arms slightly above parallel to the floor. The bar should rest on top of the deltoids, and the arms can be crossed or held onto straps for total control.
To perform