Barbell front squat

Also known as: Front rack squat, Front racked squat.

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Technique

1. Start by placing a Barbell across the front of your shoulders, resting it on the Anterior deltoid.
2. Use a clean grip to hold the bar (palms up, fingers under the bar, elbows high).
3. Stand with feet shoulder-width apart, toes slightly turned out.
4. Lower into a squat by bending at the hips and knees, keeping your chest up and back straight.
5. Drive through your heels to return to the starting position.

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Form tips

• Keep your elbows high and maintain a neutral spine throughout the movement.
• Keep your knees tracking in line with your toes as you descend into the squat.
• Engage your Abs for stability and to prevent arching your back.
• Control the descent and ascent of the squat, avoiding bouncing at the bottom.

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Muscles

Individual muscles

• Gluteus maximus
• Semitendinosus
• Semimembranosus
• Biceps femoris (long)
• Rectus femoris
• Vastus medialis
• Vastus intermedius
• Vastus lateralis

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Equipment

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Appears in

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Progressions

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Regressions

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Variations

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