How to do the Barbell Front Squat
- Rest the bar on the fronts of your shoulders.
- Keep your elbows high as you sit between your heels.
- Push the floor away and bring your chest up with your hips.
Common mistakes
- Supporting the bar entirely with your wrists.
- Letting the elbows drop on the way up.
Suggested sets and reps
Use these ranges as a starting point. Your plan sets the volume based on your goal and experience.
| Training goal | Sets | Reps per set |
|---|---|---|
| Muscle building | 3–4 | 6–10 |
| Strength | 3–4 | 3–6 |
| Muscular endurance | 2–3 | 12–15 |
Alternative exercises
- Barbell Back Squat · Barbell
- Dumbbell Front Squat · Dumbbells
- Goblet Squat · Dumbbells
Frequently asked questions
What muscles does the Barbell Front Squat work?
Primary muscle group: Quads. Secondary muscles: glutes, upper back, core.
How many reps should I do for the Barbell Front Squat?
Muscle building: 3–4 sets of 6–10 reps. Strength: 3–4 sets of 3–6 reps. Muscular endurance: 2–3 sets of 12–15 reps.
What can I do instead of the Barbell Front Squat?
Compare the setup and equipment for these alternatives: Barbell Back Squat, Dumbbell Front Squat, Goblet Squat.