10 Best Barbell Clean-grip Front Squat Alternatives for Limited Equipment

Ranked Barbell Clean-grip Front Squat Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Clean-grip Front Squat on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   Play demonstration

   1. Barbell Front Chest Squat

   99% match

   • Glutes
   • Barbell
   • Intermediate
   • Compound

   Pick this when you want an easier version that still works the glutes.

   How to perform this exercise

   1. Start by standing with your feet shoulder-width apart, toes slightly turned out.
   2. Hold the barbell in front of your chest with your hands shoulder-width apart, elbows pointing forward.
   3. Engage your core and keep your chest up as you lower your body down into a squat position, pushing your hips back and bending your knees.
   4. Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
   5. Pause for a moment at the bottom, then push through your heels to return to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: glutes, the same as the Barbell Clean-grip Front Squat
   • Equipment: free weights, the same as the Barbell Clean-grip Front Squat
   • Body position: standing, the same as the Barbell Clean-grip Front Squat
2. Play demonstration

   2. Barbell Front Squat

   99% match

   • Glutes
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start by standing with your feet shoulder-width apart, toes slightly turned out.
   2. Hold the barbell in front of your shoulders, resting it on your collarbone and shoulders.
   3. Engage your core and keep your chest up as you lower your body down into a squat position, pushing your hips back and bending your knees.
   4. Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
   5. Pause for a moment at the bottom, then push through your heels to return to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Movement: front squat, the same as the Barbell Clean-grip Front Squat
   • Primary muscle: glutes, the same as the Barbell Clean-grip Front Squat
   • Equipment: free weights, the same as the Barbell Clean-grip Front Squat
   • Body position: standing, the same as the Barbell Clean-grip Front Squat
3. Play demonstration

   Progression

   3. Barbell Zercher Squat

   96% match

   • Glutes
   • Barbell
   • Advanced
   • Compound

   Pick this when you want a harder version that still works the glutes.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and toes slightly turned out.
   2. Hold the barbell in the crooks of your elbows, with your hands gripping the bar for stability.
   3. Engage your core and keep your chest lifted as you lower your hips back and down into a squat position.
   4. Keep your knees in line with your toes and your weight in your heels.
   5. Pause for a moment at the bottom of the squat, then push through your heels to return to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: glutes, the same as the Barbell Clean-grip Front Squat
   • Equipment: free weights, the same as the Barbell Clean-grip Front Squat
   • Body position: standing, the same as the Barbell Clean-grip Front Squat
4. Play demonstration

   Progression

   4. Barbell Full Zercher Squat

   90% match

   • Glutes
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and toes slightly turned out.
   2. Hold the barbell in the crooks of your elbows, with your hands gripping the barbell for stability.
   3. Engage your core and keep your chest lifted as you lower your hips back and down into a squat position.
   4. Keep your knees in line with your toes and your weight in your heels.
   5. Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
   6. Drive through your heels to stand back up, squeezing your glutes at the top of the movement.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: glutes, the same as the Barbell Clean-grip Front Squat
   • Equipment: free weights, the same as the Barbell Clean-grip Front Squat
   • Body position: standing, the same as the Barbell Clean-grip Front Squat
5. Play demonstration

   5. Frankenstein Squat

   90% match

   • Glutes
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold the barbell in front of your body with straight arms.
   2. Keeping your back straight, lower your body by bending at the knees and hips, as if sitting back into a chair.
   3. Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
   4. Pause for a moment, then push through your heels to return to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: glutes, the same as the Barbell Clean-grip Front Squat
   • Equipment: free weights, the same as the Barbell Clean-grip Front Squat
   • Body position: standing, the same as the Barbell Clean-grip Front Squat
6. Play demonstration

   6. Barbell Full Squat

   89% match

   • Glutes
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, toes slightly turned out.
   2. Hold the barbell across your upper back, resting it on your traps or rear delts.
   3. Engage your core and keep your chest up as you begin to lower your body down.
   4. Bend at the knees and hips, pushing your hips back and down as if sitting into a chair.
   5. Lower yourself until your thighs are parallel to the ground or slightly below.
   6. Keep your knees in line with your toes and your weight in your heels.
   7. Drive through your heels to stand back up, extending your hips and knees.
   8. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: glutes, the same as the Barbell Clean-grip Front Squat
   • Equipment: free weights, the same as the Barbell Clean-grip Front Squat
   • Body position: standing, the same as the Barbell Clean-grip Front Squat
7. Play demonstration

   7. Barbell Hack Squat

   89% match

   • Glutes
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start by standing with your feet shoulder-width apart and your toes slightly turned out.
   2. Hold the barbell behind your legs, resting it on your upper thighs.
   3. Lower your body by bending at the knees and hips, keeping your back straight and your chest up.
   4. Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
   5. Pause for a moment, then push through your heels to return to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: glutes, the same as the Barbell Clean-grip Front Squat
   • Equipment: free weights, the same as the Barbell Clean-grip Front Squat
   • Body position: standing, the same as the Barbell Clean-grip Front Squat
8. Play demonstration

   8. Barbell Narrow Stance Squat

   88% match

   • Glutes
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and toes pointing slightly outward.
   2. Hold the barbell across your upper back, resting it on your traps or rear delts.
   3. Engage your core and keep your chest up as you slowly lower your body by bending your knees and pushing your hips back.
   4. Continue lowering until your thighs are parallel to the ground or slightly below.
   5. Pause for a moment, then push through your heels to return to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: glutes, the same as the Barbell Clean-grip Front Squat
   • Equipment: free weights, the same as the Barbell Clean-grip Front Squat
   • Body position: standing, the same as the Barbell Clean-grip Front Squat
9. Play demonstration

   9. Barbell Jefferson Squat

   86% match

   • Glutes
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and toes slightly turned out.
   2. Hold the barbell with an overhand grip, resting it on the front of your body, just below your waist.
   3. Step your left foot forward and your right foot back, keeping your feet shoulder-width apart.
   4. Bend your knees and lower your body down into a squat position, keeping your back straight and chest up.
   5. Push through your heels to stand back up to the starting position.
   6. Repeat the movement, alternating your forward and back foot with each repetition.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: glutes, the same as the Barbell Clean-grip Front Squat
   • Equipment: free weights, the same as the Barbell Clean-grip Front Squat
   • Body position: standing, the same as the Barbell Clean-grip Front Squat
10. Play demonstration

    Progression

    10. Barbell Jump Squat

    86% match

    • Glutes
    • Barbell
    • Advanced
    • Compound

    How to perform this exercise

    1. Start by standing with your feet shoulder-width apart, holding a barbell across your upper back.
    2. Lower your body into a squat position by bending your knees and pushing your hips back.
    3. Once you reach the bottom of the squat, explode upwards by jumping off the ground.
    4. As you jump, extend your hips, knees, and ankles, pushing through your toes.
    5. Land softly back into the squat position and immediately repeat the movement for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches

    • Primary muscle: glutes, the same as the Barbell Clean-grip Front Squat
    • Equipment: free weights, the same as the Barbell Clean-grip Front Squat
    • Body position: standing, the same as the Barbell Clean-grip Front Squat