Barbell Front Squat (Legs)

The barbell front squat is a very effective compound exercise for building maximum muscle and strength in the leg muscles. Now, this is not a beginner exercise as it takes balance and coordination with proper technique to do it effectively. However, practicing with just the bar and/or light weights will allow you to progress into training with heavier resistance.

The front squat works more of your quads than a conventional back squat and many prefer it for this reason alone. But, it’s also preferred by taller people due to the positioning of the bar on the body and the range of motion. So, if you want to isolate your quads even more, then include the front squat in your leg workout routine.

In This Exercise:

• Target Muscle Group: Quadriceps, Glutes
• Type: Strength
• Mechanics: Compound
• Equipment: Barbell
• Difficulty: Intermediate

Exercise Instructions

1. Unrack a barbell by positioning it on your front deltoids. Keep your back straight and knees slightly than shoulder-width distance apart.
2. Then, give yourself enough space and maintain proper balance with the barbell on your front delts.
3. Now, squat down just below parallel. Inhale during this portion of the exercise.
4. Then, squat back up through your heels until you’re standing erect but don’t lock out your knees at the top of the exercise. Exhale during this portion of the exercise.
5. Repeat for the desired number of reps.

Variations & Tips:

• You can use a Smith machine if you’re a beginner, or if you don’t want to have to stabilize your body during the squat.
• The barbell front squat requires thoracic extension which is great for maintaining a good posture.
• If you’re a beginner, start with a lightweight or just the barbell to practice proper form before training with heavier resistance.
• The barbell front squat isolates the quads, but the hamstrings, glutes, calves, and core also receive secondary stimulation.

Watch: How to do the barbell front squat