Barbell Front Squat
How to do it
Starting position
- Rest the barbell on the front of your collarbone and lightly wrap your fingers around it.
- Set your feet shoulder-width apart and point your toes outward.
- Look forward and brace your abs to keep your core tight.
Movement
- Push your hips back and bend your knees to slowly lower down.
- Squat deep until your thighs are parallel to the floor.
- Drive hard through your whole foot to return to the starting position.
Breathing
Inhale as you go down, and exhale as you come up.
Cautions
- If your elbows drop, the barbell can slip and injure your neck, so keep your elbows high.
- If your knees cave inward, it strains the joints, so keep them aligned with your toes.
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Quads Glutes |
|---|---|
| Secondary muscles | Adductors · Hamstrings · Lower back · Abs |
| Equipment |  Barbell Power rack / half rack / squat rack |
| Movement pattern | Squat |
| Rep range | 5–8 reps |
21 similar exercises
Representative exercise: Cable Front Squat
- Cable Front Squat
- Bodyweight Elevated Heel Front Squat
- Landmine Front Squat
- Safety Bar Front Squat
- Barbell Bench Front Squat
- Barbell Front Chest Squat
- Barbell Zercher Squat Hold
- Cable Zercher Squat
- Band Front Squat
- Kettlebell Front Squat
- Smith Front Squat
- Smith Zercher Squat
- Smith Frankenstein Squat
- Smith Front Squat (Clean Grip)
- Cable Front Squat with V Bar
- Barbell Pin Front Squat
- Barbell Full Zercher Squat
- StrongMan Front Chest Squat
- Barbell Clean Grip Front Squat
- Barbell Elevated Heel Clean Grip Squat
- Barbell Pause Front Squat
How GYMKC sets the weight for this exercise
For example, if you do 5 reps with 60 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 74 kg.
With the barbell, each step is 2.5 kg (5 lb), so the next weight is 62.5 kg. Within your 5–8 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Goblet SquatEasierLeg PressEasierBarbell Elevated Hack SquatHarderBarbell Snatch BalanceHarderDumbbell Front SquatSimilar exerciseMachine Belt SquatSimilar exerciseSmith SquatSimilar exerciseMachine Squat (Plate Loaded)Same muscle · different equipmentBodyweight SquatSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.