Legs / Advanced / Compound (multi-joint)

Barbell Front Squat

A squat with the barbell racked on the front of the shoulders that emphasizes the quads and upright torso strength.

At a glance

Primary

Quads, Glutes

Secondary

Adductors, Abs, Upper back (rhomboids, mid/lower traps), Lower back (erectors)

Equipment

Barbell

Movement pattern

Squat

Level

Advanced

Type

Legs, Compound (multi-joint)

Loads the knee, wrist. Use a load you can control and skip it if it causes pain.

How to do it

1. Rest the barbell across the front of your shoulders, arms crossed (or in a clean grip) with elbows high.
2. Stand with feet shoulder-width apart, toes slightly out.
3. Keeping your torso upright and elbows up, squat down until your thighs are at least parallel.
4. Drive through your feet to stand back up.

Tips

• Keep the elbows high so the bar does not roll forward.
• Brace your core before each rep.

Common mistakes

• ✗ Elbows drop and the upper back rounds forward.

  Why it hurts: The bar rolls forward onto the wrists and the thoracic spine flexes under load, straining the wrists and upper back.

  ✓ Instead: Drive the elbows up so the upper arms are close to parallel with the floor. Use a cross-arm or strap grip if wrist mobility is limited.

• ✗ Holding the bar in the hands with bent wrists.

  Why it hurts: The weight hangs on hyper-extended wrists and can cause wrist sprain or pain.

  ✓ Instead: Let the bar sit on the front delts against the throat; the fingers only steady it.

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