Front Squat
Upper legsStrengthIntermediateBarbell
A barbell squat with the bar held in front on the deltoids, emphasizing quads and core.
How to do it
- Clean or rack the bar to your front deltoids with elbows high.
- Squat down keeping torso upright until thighs are parallel.
- Drive back up.
- Repeat.
Tips
- Maintain high elbows to keep the bar stable.
- A more upright torso increases quad activation.
Muscles
Primary: Glutes (max), Quadriceps
Secondary: Erector spinae, Hamstrings
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Variations
Box SquatNo equipment · Intermediate
Bulgarian Split SquatDumbbells · Intermediate
Smith Machine Bulgarian Split SquatSmith machine · Intermediate
Kettlebell Bulgarian Split SquatKettlebell · Intermediate
Barbell Bulgarian Split SquatBarbell · Advanced
Deep Squat HoldNo equipment · Beginner
One Arm Kettlebell Front SquatKettlebell · Intermediate
Smith Machine Front SquatSmith machine · Beginner
