A front-loaded barbell squat that emphasizes knee extension to strengthen the quadriceps, with additional work from the glutes and hamstrings.
How to do the Front Squat (Barbell)#
- Set the barbell on the front of your shoulders just below shoulder height and secure it with your fingers under the bar while keeping your elbows lifted.
- Unrack the bar, step back one to two small steps, and position your feet about shoulder-width apart with toes slightly turned out.
- Brace your core, keep your chest upright and your head in a neutral alignment.
- Hinge at the hips and bend the knees, maintaining weight over the midfoot and heels as you lower until your thighs are at or below parallel.
- Push your knees outward, drive through your heels and midfoot, and extend your hips and knees to return to the starting position.
Muscles worked#
- Primary: Quads, Glutes
- Secondary: Adductors, Hamstrings, Abs, Upper back, Lower back
Common mistakes#
- Letting the elbows drop and the chest collapse forward.
- Shifting weight onto the toes or letting the heels lift.
- Allowing the knees to cave inward on the descent or ascent.
- Descending with an excessive forward torso lean.
