Front Squats with Barbell

Barbell Front Squat

The barbell front squat is a compound exercise that targets the muscles in your lower body, primarily the quadriceps, hamstrings, and glutes, while also engaging your core and upper back. Here are step-by-step instructions for performing the barbell front squat with proper form:

Equipment Needed:

  1. Barbell
  2. Squat rack

Step-by-Step Instructions:

  1. Set up the Barbell:
    • Position the squat rack at about chest height.
    • Load an appropriate weight onto the barbell.
    • Stand facing the barbell and grip it with both hands, placing your hands slightly wider than shoulder-width apart.
  2. Barbell Placement:
    • Lift the barbell off the rack and bring it to the front of your shoulders.
    • Cross your arms in front of you and rest the barbell on your anterior deltoids (the front part of your shoulders) with your elbows pointing forward.
  3. Feet Positioning:
    • Stand with your feet shoulder-width apart.
    • Toes should be slightly turned outwards.
  4. Core Engagement:
    • Tighten your core muscles to maintain a stable spine throughout the movement.
  5. Squat Descent:
    • Initiate the squat by pushing your hips back and bending your knees.
    • Lower your body down by bending at the hips and knees simultaneously.
    • Keep your chest up and your back straight throughout the descent.
    • Ensure that your knees are tracking in line with your toes.
  6. Depth:
    • Aim to lower your body until your thighs are parallel to the ground or slightly below if you have the flexibility.
    • Avoid letting your knees collapse inward.
  7. Squat Ascent:
    • Drive through your heels to push yourself back up.
    • Keep your chest up and maintain a straight back as you ascend.
    • Fully extend your hips and knees at the top of the movement.
  8. Breathing:
    • Inhale as you lower into the squat.
    • Exhale as you push back up.
  9. Re-Racking the Barbell:
    • Carefully walk back to the squat rack and re-rack the barbell.


  • Start with a lighter weight to ensure proper form before adding more weight.
  • Focus on maintaining an upright torso throughout the movement.
  • Keep your elbows up and parallel to the ground to prevent the barbell from dropping.
  • Pay attention to your breathing to help stabilize your core.

As with any exercise, if you’re new to it or have any health concerns, it’s advisable to consult with a fitness professional or healthcare provider before incorporating it into your workout routine.