Barbell Front Squat

Barbell Front Squat is a compound exercise that primarily targets the quadriceps, with secondary engagement of the glutes, hamstrings, and core. It places the barbell across the front of the shoulders, which shifts the center of gravity forward and emphasizes the anterior chain more than traditional back squats.

This intermediate-level movement requires a solid base of mobility and technique, especially in the wrists, shoulders, and thoracic spine. It's often used by athletes and lifters to improve posture, core strength, and functional leg power.

The front squat is a foundational lift in Olympic weightlifting and is commonly included in strength programs. Compared to the back squat, it places less strain on the lower back but demands more upright posture and trunk control.

1. Set a barbell on a squat rack at about upper chest height.
2. Step under the bar and rest it across the front of your shoulders, near the collarbone.
3. Cross your arms over the bar or use a clean grip with elbows pointed forward and high.
4. Unrack the bar by standing up and stepping back with feet shoulder-width apart and toes slightly turned out.
5. Brace your core, keep your chest upright, and look forward.
6. Lower into a squat by bending your knees and hips simultaneously, keeping your elbows high.
7. Descend until your thighs are at least parallel to the ground or as far as mobility allows.
8. Push through your heels to stand back up, maintaining a tall torso and forward-facing elbows.
9. Repeat for the desired number of reps, then re-rack the bar carefully.

Barbell Front Squat is a medium to high risk exercise if performed with poor form, improper loading, or insufficient mobility. The front rack position can also be uncomfortable or risky for those with limited shoulder, wrist, or thoracic mobility.

Common injury risks include wrist strain, knee pain from forward tracking, and lower back issues due to poor core bracing or collapsing posture. Elbow drop during the squat may also lead to loss of bar control.

To minimize injury risk, warm up thoroughly, start with manageable weight, and prioritize form. Stretching and mobility work—especially for wrists, lats, and hips—can make this movement safer and more effective over time.