Barbell Front Squat
QuadsCompoundLegsBarbellAdvanced
Squat with the bar resting on the front of the shoulders. The vertical torso position emphasizes the quads and demands serious core work.
Visual guide
Reference photo — start and end of the movement.
How to perform
- 1.Rest the bar on your front delts with your elbows high.
- 2.Stand with feet shoulder-width apart.
- 3.Descend keeping the torso upright until you break parallel.
- 4.Drive through your heels and rise, keeping the elbows up.
Common mistakes
- ●Dropping the elbows and losing the bar forward
- ●Rounding the upper back
- ●Lifting the heels off the floor
- ●Leaning the torso too far forward
Proper technique
Elbows high and chest up to hold the bar. Keep the torso as vertical as possible. Tight core and weight spread across the whole foot.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Quadriceps
Secondary
- Gluteus maximus
- Core
- Spinal erectors
- Adductors