Barbell Elevated Front Squats
The barbell elevated front squat combines heel elevation with a front rack position to maximize quadriceps engagement and encourage an upright torso. It targets the quads with secondary involvement of the glutes, core, and upper back for stabilization.
How to do it
- Position a barbell across the front of your shoulders with heels elevated on plates or a wedge.
- Stand with feet shoulder-width apart and cross your arms to secure the bar or use a clean grip.
- Keeping your elbows high and chest up, lower your body by bending your knees.
- Descend until your thighs are at least parallel to the ground.
- Drive through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your chest proud and torso upright.
- Drive your elbows forward and up throughout the lift.
- Elevate your heels slightly on plates or a wedge.
- Push through your whole foot to stand back up.
Breathing: Inhale deeply into your belly to brace your core before you start descending, hold your breath through the hardest part of the lift, and exhale as you return to the top.
Common mistakes
- Dropping the elbows, which causes the barbell to roll forward and rounds your upper back.
- Allowing the knees to cave inward, which places unnecessary stress on the knee joints.
- Not descending deep enough, which reduces quadriceps muscle activation.
Muscles worked
Primary: quads. Secondary: glutes, core, upper back.
Suggested sets & reps
Get fitter
3 sets × 8–12 reps, rest 75 s
Lose weight
3 sets × 10–12 reps, rest 60 s
Build muscle
3–4 sets × 8–10 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp wrist or knee discomfort, ease off or choose a gentler option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why elevate the heels during a front squat?
Elevating your heels allows for a more upright torso and greater knee flexion, which shifts more of the workload directly onto your quadriceps.
What if the front rack position hurts my wrists?
You can try crossing your arms over the bar or using lifting straps to secure it, reducing the flexibility demand on your wrists.
How often should I do barbell elevated front squats?
Once or twice a week is plenty for most beginners, ensuring your quads and core have enough time to recover between sessions.