Exercise · squat
Barbell front squat
Barbell front squat is an advanced squat movement that trains quads, glutes, done with a barbell. It's a compound lift — it moves more than one joint at a time, which is why it earns a place in most training templates. Typical rep range is 5–8 reps, tempo 2-0-1.
The most common mistake is elbows dropping and bar rolling forward. If a barbell or the movement itself doesn't suit you, Barbell back squat or Goblet squat or Hack squat machine or Chair / box squat cover the same pattern. It's usually held back for knee, wrist, shoulder, hypertension, pregnancy issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Bar on front delts, elbows high | बार कंधों के सामने, कोहनी ऊँची |
| 2 | Stay upright; think 'elbows up' as you stand | सीधे रहो, ऊपर आते वक़्त कोहनी ऊपर |
| 3 | Full foot pressure, knees out | एड़ी ज़मीन पर रखो, घुटने बाहर |
Equipment & who it fits
Needs a barbell, rated advanced, held back for knee, wrist, shoulder, hypertension, pregnancy issues. Search "front squat form" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Barbell front squat work?
- Barbell front squat primarily trains quads, glutes, using a squat pattern with a barbell.
- What's the most common mistake with Barbell front squat?
- Elbows dropping and bar rolling forward
- What can I do instead of Barbell front squat?
- The closest substitutes in this database are barbell back squat, goblet squat, hack squat machine, box squat chair, which train the same pattern with different equipment.