Barbell front squat

The bar rests across the front of the shoulders with the elbows high, and the body squats with an upright trunk: in ACE's squat progression it comes after the goblet squat and before the back squat.

Squat family

Barbell front squat

Harder option

The bar rests across the front of the shoulders with the elbows high, and the body squats with an upright trunk: in ACE's squat progression it comes after the goblet squat and before the back squat.

DemandHard

Equipment requiredA barbell

Muscle focusQuads · Glutes · Hamstrings · Abs · Back

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

Set the bar on the front of the shoulders, the fingertips under it just outside them and the elbows lifted forward.
Squat down between the heels with the chest up and the elbows high, as deep as you control.
Drive up through the whole foot to standing.

Form cues

Arms crossed over the bar suit stiff wrists.
If the elbows drop, the bar rolls forward: keep them up.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

Learn it with an empty bar and in a rack with safety bars set. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

ACE · Progressions and regressions (the squat: goblet squat, then the front squat, then the back squat) ↗
Gullett 2009 · Back and front squats compared (the same muscle recruitment, less compressive force at the knee in the front squat; JSCR) ↗
Free Exercise DB · alias and muscle metadata ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

Loading movement options…

What it works

Muscles

Main: Quads. Also: Glutes, Hamstrings, Abs, Back.

Equipment

A barbell

Level

Advanced. See the easier and harder options above.

Similar moves

Barbell back squat demonstrated on the 3D figure

3D demoBarbell back squatAdvanced · A barbell

Dumbbell goblet squat demonstrated on the 3D figure

3D demoDumbbell goblet squatIntermediate · A dumbbell

Overhead squat demonstrated on the 3D figure

3D demoOverhead squatAdvanced · A barbell

Back squat with bands demonstrated on the 3D figure

3D demoBack squat with bandsAdvanced · A barbell + A band

Back squat with chains demonstrated on the 3D figure

3D demoBack squat with chainsAdvanced · A barbell + Other / check instructions

Barbell box squat demonstrated on the 3D figure

3D demoBarbell box squatIntermediate · A barbell

Browse more

Questions people ask

What muscles does the Barbell front squat work?

Mainly the quads, with help from the glutes, hamstrings, abs and back.

What equipment do I need for the Barbell front squat?

A barbell.

Is the Barbell front squat good for beginners?

It is an advanced move. Build up to it with the Bodyweight squat first.

What is an easier alternative to the Barbell front squat?

Try the Bodyweight squat. Both are written steps in the same progression.

How do I make the Barbell front squat harder?

Progress to the Shrimp Squat, or add load, range or slower lowering once your form is solid.