Barbell Front Squat

Expert Advice

Focus on keeping your elbows up and pointed forward to help maintain a strong rack position and to prevent the bar from rolling off your shoulders.

Start with the barbell on your front shoulders, with your fingertips under the bar outside of your shoulders and your elbows pointing forward.
Stand with your feet shoulder-width apart.
Brace your core and keep your torso as upright as possible as you descend into a squat.
Lower yourself until your thighs are parallel to the floor or lower.
Push through your heels to rise back up to the starting position.

Primary

Glutes50%

Quads30%

Secondary

Calves5%

Hamstrings15%

Equipment

Barbell

Exercise Type

Strength