Front Squat (Clean Grip)

An intermediate strength exercise for the quads, abs, glutes and hamstrings, done with a barbell.

Movement guide

Front Squat (Clean Grip)

Demand · source-assignedMedium (unreviewed)

Equipment requiredA barbell

Muscle focusQuads · Abs · Glutes · Hamstrings

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

Make it easier or harder

Start where you can move well, then step up.

Easier option

Bodyweight squat demonstrated on the 3D figure

3D demoBodyweight squatBeginner · No equipment

Similar move, beginner grade.

This move

Front Squat (Clean Grip) demonstrated on the 3D figure

3D demoFront Squat (Clean Grip)Intermediate · A barbell

Intermediate grade (source-assigned).

Harder option

Back squat with bands demonstrated on the 3D figure

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

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

To begin, first set the bar in a rack slightly below shoulder level. Rest the bar on top of the deltoids, pushing into the clavicles, and lightly touching the throat. Your hands should be in a clean grip, touching the bar only with your fingers to help keep it in position.
Lift the bar off the rack by first pushing with your legs and at the same time straightening your torso. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head and elbows up at all times. This will be your starting position.
Bend at the knees, sitting down between your legs. Continue down until your hamstrings are on your calves. Keep your knees aligned with your feet by consciously using your abductors to push your knees out as you squat.
Begin to raise the bar as you exhale by pushing the floor mainly with the heel or middle of your foot as you straighten the legs again and return to the starting position.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

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

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

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

Equipment

A barbell

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

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

Barbell Bulgarian split squat demonstrated on the 3D figure

3D demoBarbell Bulgarian split squatAdvanced · A barbell + A bench or box

Barbell hack squat demonstrated on the 3D figure

3D demoBarbell hack squatIntermediate · A barbell

Barbell side split squat demonstrated on the 3D figure

3D demoBarbell side split squatIntermediate · A barbell

Clean from blocks demonstrated on the 3D figure

3D demoClean from blocksAdvanced · A barbell

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Questions people ask

What muscles does the Front Squat (Clean Grip) work?

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

What equipment do I need for the Front Squat (Clean Grip)?

A barbell.

Is the Front Squat (Clean Grip) good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Bodyweight squat.

What is an easier alternative to the Front Squat (Clean Grip)?

Try the Bodyweight squat. It works similar muscles at a lower grade.

How do I make the Front Squat (Clean Grip) harder?

Progress to the Back squat with bands, or add load, range or slower lowering once your form is solid.