How to do the Barbell Front Squat
- Place the barbell across your upper chest and shoulders, lifting your elbows.
- Stand with feet shoulder-width apart, toes slightly outward, and unrack the bar.
- Bend your knees and hips downward, keeping your elbows up and torso upright.
- Lower until your hips reach at least knee level, then push back up.
- Return to the starting position to complete one repetition.
Full technique — 8 steps
- Set the bar on the front of your shoulders and upper chest, cross your arms over it, and lift your elbows high.
- Take a shoulder-width stance with toes slightly turned out and feet planted evenly.
- Unrack the bar, step back, and let the bar rest on your delts with hands supporting it.
- Take a breath into your stomach, tighten it, and keep your torso upright before descending.
- Bend knees and hips together, sitting straight down while keeping elbows up.
- Lower until your hips reach at least knee level, or deeper if you can stay upright.
- Drive through your whole foot, extend knees and hips, and keep the bar directly over the middle of your foot.
- Stand tall at the top with hips and knees fully extended before the next rep.
Common mistakes
- Elbows dropping at the bottom
- Bar rolling off shoulders
- Hips shooting up first
- Knees collapsing inward
- Cutting depth high
Form cues
- Elbows high throughout
- Sit straight down
- Tighten stomach each rep
- Keep bar on delts
- Drive through whole foot
Compared with similar variants
| Barbell Front Squat | Barbell Back Squat | Hack Squat (Machine) | Low Bar Back Squat | |
|---|---|---|---|---|
| Level | Advanced | Intermediate | Intermediate | Advanced |
| Technique to learn | hard | hard | easy | hard |
| How tiring | high | high | moderate | high |
| Knee | high | high | high | moderate |
| Lower back | moderate | high | low | high |
| Equipment | Barbell, Squat rack | Barbell, Squat rack | Hack squat machine | Barbell, Squat rack |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Kettlebell
- Goblet Squat Easier
- Kettlebell Goblet Squat Easier
Cable machine
- Cable Squat Easier
Machine
- Single Leg Press Easier
- Leg Press Easier
Resistance bands
- Resistance Band Squat Easier
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Hack Squat (Machine)
- Easier Barbell Back Squat
- This exercise Barbell Front Squat
Too hard for now? Start with the Barbell Back Squat.
Quick answers
What muscles does the Barbell Front Squat work?
Primary: Quads 10/10. Also works: Glutes 7/10, Abs 6/10, Upper back 5/10.
Which joints does the Barbell Front Squat load?
Knee: high, Lower back: moderate, Hip: moderate, Wrist: moderate. Knee — lighter options: Low Bar Back Squat, Goblet Squat, Smith Machine Squat.
When should I do the Barbell Front Squat in a workout?
Main lift. Goes first after the warm-up, while you are fresh. ≈ 14 min with rest.
How many sets and reps of the Barbell Front Squat?
Strength: 4–5 sets of 3–6 reps, rest 3 min, 1–2 reps in reserve. Muscle growth: 3–4 sets of 6–10 reps, rest 2 min, 2–3 reps in reserve.
What can I do instead of the Barbell Front Squat?
Kettlebell: Goblet Squat, Kettlebell Goblet Squat. Cable machine: Cable Squat. Machine: Single Leg Press, Leg Press. Resistance bands: Resistance Band Squat.
What is an easier version of the Barbell Front Squat?
Barbell Back Squat (Intermediate), Hack Squat (Machine) (Intermediate).
