At a glance
| Equipment | Barbell |
|---|---|
| Experience level | Intermediate |
| Movement pattern | Squat |
| Primary muscle | Quads |
| Also works | Glutes, Adductors, Lower Back, Abs |
The movement, step by step.
- Set hooks and safeties in a squat rack. Position the bar across the front shoulders using a clean-style or comfortable crossed-arm grip.
- Lift the elbows, stand to unrack, and take a short step back into your squat stance.
- Brace and bend the knees and hips, keeping elbows elevated as you descend within your balanced range.
- Push through the whole foot to stand. Maintain the shoulder shelf until you return the bar to both hooks.
Technique cues
- Point elbows forward as you stand.
- Keep the bar resting on the shoulders.
- Allow the knees to travel forward as your mobility allows.
Common mistakes
- Letting the elbows drop until the bar rolls forward.
- Forcing a grip that causes wrist or shoulder pain.
Watch & learn
Professional demonstrations, opened on YouTube.
- How to do a Barbell Front Squat with Clean Position — National Academy of Sports Medicine (NASM).
- How to do a Barbell Front Squat with Crossed Arms — National Academy of Sports Medicine (NASM).
Alternatives
Log it in Club 1000 Plus
In the app, Learn on a workout opens this same guide for Barbell - Front Squat, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.