How to do the Barbell Front Squat
Primary: Quads, Glutes · also works Core, Upper Back, Adductors. Also called: front rack squat.
Step by step
- 1
Rest the bar on the front of your shoulders with elbows high and fingertips under the bar or arms crossed.
- 2
Unrack the bar and step back with feet shoulder-width apart.
- 3
Brace your core and squat straight down, keeping your elbows pointed forward.
- 4
Lower until your thighs are at least parallel while keeping your torso as upright as possible.
- 5
Drive up through your feet and keep your elbows high the whole way.
Coaching cues
- Elbows up, chest up
- Sit straight down between your heels
- Keep the bar on the shoulders, not the wrists
Common mistakes
- Elbows dropping and bar rolling forward
- Rounding the upper back
- Rising onto the toes
Sets, reps and where it fits
Muscle
3–4 × 5–10
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Barbell Front Squat alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Barbell Front Squat work?
Primary: Quads, Glutes. Secondary: Quads, Glutes, Core, Upper Back, Adductors
How many sets and reps of Barbell Front Squat should I do?
For muscle: 3–4 sets of 5–10 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Barbell Front Squat?
Same movement pattern, different equipment: Goblet Squat, Barbell Back Squat, Kettlebell Squat, Hack Squat, Box Squat, Thruster.
Is the Barbell Front Squat good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.