The front barbell squat is a powerful lower-body exercise that emphasizes quads, glutes, and core stability. Unlike back squats, the front squat requires more upright posture and core engagement, making it an excellent choice for improving strength, mobility, and overall athletic performance.

Step-by-Step Instructions for Front Barbell Squat

1. Setup

• Position a barbell at shoulder height on a squat rack.

• Approach the bar and place it across the front of your shoulders, just above the clavicle, resting against your neck.

• Cross your arms to create a stable “shelf” for the bar (cross-grip) or use a clean grip with palms facing upward and fingers under the bar.

2. Grip Options

• Cross-grip: Keep elbows high to prevent the bar from rolling forward.

• Clean grip: Requires wrist mobility. Maintain a loose grip with elbows pointing straight ahead.

3. Unrack the Bar

• Step under the bar and lift it off the rack by extending your legs.

• Step back and position your feet shoulder-width apart for a stable base.

4. Squatting Down

• Inhale and brace your core.

• Push your hips back slightly while bending your knees to lower your body.

• Keep elbows high, chest up, and back straight.

• Lower until your thighs are at least parallel to the floor or as deep as your mobility allows.

5. Standing Up

• Push through your heels and extend knees and hips to return to the starting position.

• Keep your chest up and core tight.

• Exhale as you rise.

6. Rack the Bar

• Step forward into the rack and carefully lower the bar onto the hooks when finished.

Tips for Proper Front Squat Form

• Bar Positioning: Rest the bar on your deltoids, not your hands. Maintain elbows high to create a secure shelf.

• Mobility Work: Improve wrist, shoulder, thoracic spine, and ankle mobility to enhance form and depth.

• Core Engagement: Brace your core as if preparing for a punch to protect your lower back and improve stability.

• Start Light: Front squats are more challenging than back squats. Begin with a lighter weight to perfect your form.

• Progress Gradually: Focus on form before increasing weight. Add load slowly over time.

• Breathing: Inhale deeply before descending, exhale as you drive up.

• Foot Position: Keep feet shoulder-width apart with toes slightly turned out; adjust for stability.

• Safety: Use a spotter or safety bars for heavy lifts.

• Record Your Form: Video yourself to identify and correct mistakes.

• Supportive Exercises: Strengthen core, glutes, and hamstrings with planks, lunges, and Romanian deadlifts to improve front squat performance.

Benefits of Front Barbell Squat

• Builds quad, glute, and hamstring strength.

• Enhances core stability and posture.

• Improves ankle, wrist, and thoracic mobility.

• Reduces lower-back strain compared to back squats.

• Boosts athletic performance and functional strength.

The front barbell squat is an essential compound exercise that strengthens the lower body while challenging core stability and mobility. By mastering proper technique, starting with manageable weights, and gradually progressing, you can maximize benefits while minimizing the risk of injury. Incorporating front squats into your training routine improves posture, enhances athletic performance, and builds a strong foundation for other lifts. Consistency, proper form, and supportive accessory exercises are key to long-term progress and injury-free strength development.