Front Squat and Press with Barbell

Front Squat & Press with Barbell

The front squat and press with a barbell is a compound exercise that targets multiple muscle groups, including the quadriceps, hamstrings, glutes, core, and shoulders. Here’s a step-by-step guide on how to perform the front squat and press with proper form:

Video Instructions on How to Do a Front Squat & Press with Barbell

Equipment needed:

  1. Barbell
  2. Weight plates (optional, depending on your fitness level)
  3. Squat rack (optional, but recommended for safety)

Step-by-step instructions:

1. Set up:

  • Start by setting up the barbell on a squat rack at about chest height.
  • Add weight plates to the barbell based on your fitness level and strength.

2. Grip:

  • Stand in front of the barbell with your feet shoulder-width apart.
  • Grip the barbell with a clean grip, meaning your hands are slightly wider than shoulder-width apart.

3. Lifting the bar:

  • Lift the barbell off the rack and step back, ensuring your feet are still shoulder-width apart.
  • Position the barbell across the front of your shoulders, resting on your collarbone. Your elbows should be pointing forward.

4. Front Squat:

  • Lower your body by bending at the hips and knees, keeping your back straight and chest up.
  • Descend until your thighs are parallel to the ground or as low as your flexibility allows.
  • Keep your weight on your heels, and ensure your knees do not go past your toes.

5. Press:

  • Once you reach the bottom of the squat, push through your heels to stand back up.
  • As you reach the standing position, transition into the press by pushing the barbell overhead.
  • Extend your arms fully, locking out your elbows at the top of the press.

6. Lowering the bar:

  • Lower the barbell back down to the front squat position in a controlled manner.
  • Begin the next repetition by descending into another front squat.

7. Breathing:

  • Inhale as you lower into the front squat.
  • Exhale as you press the barbell overhead.


  • Keep your core engaged throughout the movement to maintain stability.
  • Maintain a neutral spine and avoid arching your lower back.
  • Focus on proper form and controlled movements rather than lifting heavy weights.
  • Start with a light weight to practice the movement before adding more resistance.

Safety precautions:

  • If you’re new to this exercise or weightlifting in general, consider seeking guidance from a fitness professional to ensure proper form and technique.
  • Always warm up before attempting heavy lifts.

Remember to listen to your body, start with a weight that challenges you without sacrificing form, and gradually increase the intensity as you become more comfortable with the movement. If you have any pre-existing health conditions or concerns, it’s advisable to consult with a healthcare professional or fitness expert before attempting new exercises.