5 Best Barbell Clean-grip Front Squat Alternatives
The Barbell Clean-grip Front Squat is done standing with a barbell.
Original Exercise: Barbell Clean-grip Front Squat
- Primary muscle
- Glutes
- Equipment
- Barbell
- Difficulty
- Advanced
- Type
- Compound
Secondary muscles: Quadriceps, Hamstrings, Calves, Core
How to perform Barbell Clean-grip Front Squat
- Start by standing with your feet shoulder-width apart and the barbell resting on your upper chest, with your elbows pointing forward.
- Lower your body by bending your knees and pushing your hips back, as if you are sitting back into a chair.
- Keep your chest up and your back straight as you lower down, making sure your knees do not go past your toes.
- Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
- Pause for a moment at the bottom, then push through your heels to stand back up, extending your hips and knees.
- Repeat for the desired number of repetitions.
Barbell Clean-grip Front Squat FAQ
What muscles does Barbell Clean-grip Front Squat work?
The clean-grip front squat primarily targets the quadriceps and glutes while the adductors and hamstrings assist. The front rack forces a more upright torso, increasing knee-extensor demand and requiring greater core and upper-back stabilization to control the anterior load.
What is the best bodyweight alternative to Barbell Clean-grip Front Squat?
A bodyweight Bulgarian split squat is an excellent substitute because it preserves knee flexion and increases unilateral glute activation. Cue a tall chest and drive through the front heel to emphasize hip extension and maintain glute recruitment.
Find Alternatives for Any Exercise
Search the exercise database and filter the ranked substitutes by the equipment you own.