# Barbell Front Squat

URL: https://heatsy.app/ex/front-squat

Also known as: Front Squat, BB Front Squat, Front Barbell Squat, Clean Grip Front Squat

Body region: Legs, Glutes

## Muscles

- Main: Gluteus Maximus, Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius
- Helps: Adductor Magnus, Soleus
- Holds: Trapezius, Erector Spinae, Rectus Abdominis, Transversus Abdominis

## Equipment

- Barbell
- Squat Rack

## Technique

1. Set the bar at upper-chest height in a rack, step under it and rest it on the front of your shoulders.
2. Hold it with fingertips just outside the shoulders, elbows pointing forward and high; unrack and step back.
3. Stand with feet shoulder-width apart and brace your abs.
4. Squat straight down between your heels, keeping the torso upright and elbows up.
5. Drive up through the whole foot until you stand tall.

### Cues

- Lead with the elbows: keep them high on the way up.
- Stay more upright than in a back squat.
- Let the knees travel forward over the toes.

### Common mistakes

- Dropping the elbows so the bar rolls forward.
- Rounding the upper back under the load.
- Squeezing the bar in a full grip when wrist mobility does not allow it, which pulls the elbows down.

## Variations

- [Smith Machine Front Squat](https://heatsy.app/ex/smith-machine-front-squat)

## Alternatives

- [Barbell Back Squat](https://heatsy.app/ex/back-squat)
- [Goblet Squat](https://heatsy.app/ex/goblet-squat)
- [Hack Squat](https://heatsy.app/ex/hack-squat)