Barbell Front Squat
The barbell front squat is a compound lower body exercise targeting the quadriceps. Holding the bar in a front rack position shifts the torso more upright, placing greater emphasis on the quads and core compared to the back squat.
How to do it
- Position a barbell in a front rack across the front of your shoulders with your elbows raised high.
- Stand with feet shoulder-width apart and toes slightly pointed out.
- Keeping your elbows high and torso upright, descend by bending your knees and hips.
- Lower until your thighs are parallel to the floor or below.
- Drive through your heels to return to the standing position and repeat.
Form cues
- Keep your elbows raised high throughout the movement.
- Keep your torso as upright as possible.
- Drive your knees outward in line with your toes.
- Push through your entire foot to stand back up.
Breathing: Inhale deeply and brace your core before you begin to descend, then exhale as you push back up to the starting position.
Common mistakes
- Dropping the elbows causes the barbell to roll forward and rounds your upper back.
- Letting the heels lift off the floor shifts your balance forward and stresses the knees.
- Looking down at the floor can cause your chest and torso to collapse forward.
Muscles worked
Primary: quads. Secondary: glutes, abs, upper legs.
Suggested sets & reps
Get fitter
3 sets × 8–10 reps, rest 75 s
Lose weight
3 sets × 10–12 reps, rest 60 s
Build muscle
4 sets × 6–8 reps, rest 90 s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel wrist, shoulder, or lower back discomfort, ease off and choose a gentler squat variation.
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 do my wrists hurt during front squats?
Wrist discomfort usually happens when you try to hold the weight with your hands rather than resting the bar across your front shoulders. Keep your elbows high so your shoulders support the bar.
Can beginners do the barbell front squat?
Because it requires advanced upper body mobility and core strength, beginners often start with simpler squat variations before moving to the barbell front squat.
Where should I feel this exercise?
You should feel your quadriceps working hard in the front of your thighs, along with your core muscles supporting your upright torso.