Barbell Front Squat

Muscles Worked

How to Perform

1. 1

   Set up in a front rack position with the bar resting on your front deltoids and fingertips under the bar. Elbows high, upper arms parallel to the floor.

2. 2

   Step back with feet shoulder-width apart, toes turned out 15-30 degrees.

3. 3

   Descend by sitting straight down between your hips, keeping your torso as upright as possible. Drive your elbows up if they start to drop.

4. 4

   Squat to at least parallel — hip crease below knee level. The front rack forces an upright posture, so let it work for you.

5. 5

   Drive up by pushing the floor away with your whole foot. Keep your elbows high all the way to lockout.

Common Mistakes

• Letting your knees cave inward (valgus collapse). Cue yourself to push your knees out over your toes.

• Rising hips-first out of the hole ("good morning squat"), which shifts load onto your lower back. Lead with your chest.

• Cutting depth short. If you cannot hit parallel, reduce the weight or work on ankle and hip mobility.

Pro Tips

• Before each rep, take a deep breath into your belly (not your chest), brace your core like someone is about to punch you in the stomach, and hold that brace throughout the rep.

• Cue: "Spread the floor apart" with your feet. This externally rotates your femurs, activates your glutes, and keeps your knees tracking correctly.

Related Exercises