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Home » Exercise Guides

Front Squat: Strengthen Your Quads, Glutes, and Core!

How to do the barbell front squat

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:10 AM EDT

Ask Question?

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.

Front Squat Details
Basic Information
Body Part
Quadriceps
Primary Muscles
Core, Erector Spinae, Glutes, Hamstrings, Quadriceps
Secondary Muscles
Calves, Core Muscles, Deltoids, Trapezius
Equipment
Barbell, Weight Plates, Squat Rack, Lifting Belt, Wrist Wraps, Weightlifting Shoes
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Squat
Force Type
Concentric
Unilateral/Bilateral
Bilateral
Compound/Isolation
Compound
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Strength
Suitable Workout Phases
Main workout
Risk Level
Moderate
Weight Category
Moderate (e.g., medium dumbbells, kettlebells)
Recommended Rep Ranges
GoalRep Range
Strength3-6
Hypertrophy6-12
Endurance15-20
Power1-5
Muscular endurance15-20
Stability core6-10
Flexibility mobility8-12
Similar Exercises
  • Suitcase Squat: Ultimate Move for Stronger Legs and Core
  • Strengthen Hamstrings & Glutes with Banded Good Mornings
  • The Ultimate Asian Squat Guide for Stronger Legs and Glutes
  • Single Leg Glute Bridge: Master Your Glutes and Core Strength

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

Interested in measuring your progress? Check out our strength standards for Squat, Front Squat.

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Categories: Exercise Guides Legs and Glutes
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Smith Machine Bent-Knee Good Morning for Stronger Glutes & Hamstrings

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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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