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Barbell Front Squat

Quad-dominant squat with bar in front rack to build strength and posture.

Setup

  1. Bar at rack height; step in; rack on delts; elbows high; feet shoulder-width.

Execution

  1. Brace; descend between hips; keep mid-foot pressure; stand tall without dropping elbows.

Coaching cues

  • Elbows high.
  • Chest tall.
  • Knees track. Mid-foot.

Common faults & fixes

  • Elbows drop → lighter load/front-rack mobility. Heels rise → widen stance/ankle dorsiflexion drills.

Regressions

  • Goblet squat; safety-bar front squat.

Variations

  • Pause front squat; zombie front squat; kettlebell double-rack squat.

Programming ideas

  • 5×5 strength; 3×10 volume; tempo 4×5 (3–1–X–1).

Safety

Hip crease below knee; elbows above bar; full lockout at top.

Competition standards

Hip crease below knee; elbows above bar; full lockout at top.

In depth

The Barbell Front Squat shifts the load to the front rack, demanding a tall torso, high elbows, and braced core. Unmatched for quad development and clean/jerk transfer, it challenges trunk stiffness while allowing powerful, knee-dominant squatting. Rack the bar on shoulders with relaxed open hands, elbows high; inhale and brace; sit between hips keeping mid-foot pressure; drive up maintaining torso angle. Typical errors: dropping elbows, collapsing chest, heels lifting. Cue “elbows to the wall,” “knees track,” “big brace.” Program 5×3–5 for strength, 3×8–10 for volume, or tempo (3–1–X–1) for position mastery.

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