08/15/2026
The barbell (BB) front squat is a highly effective lower-body exercise that places the weight on the front of your shoulders. This shift in weight distribution targets your quadriceps and upper back while forcing you to maintain a strict upright posture to protect your spine.
How to Perform the Front Squat
Set the Rack: Place the barbell at upper-chest height.
Choose Your Grip:
Front Rack Grip: Place fingertips under the bar just outside shoulder width, stepping under so the bar rests on your front shoulders while driving your elbows up high.
Cross-Arm Grip: Cross your arms over the bar, resting it on your shoulders while keeping your elbows pointed straight forward.
Unrack: Step back, placing feet shoulder-width apart with toes slightly flared.
Descend: Brace your core, push your knees outward, and sit straight down. Keep your elbows driven up high so the chest does not collapse.
Drive Up: Lower until your thighs are at least parallel to the floor, then push through your heels to return to a standing position.
Pro-Tips for Success
Drive the elbows up: If your elbows drop during the movement, your chest will fall forward, and you will drop the weight or strain your lower back.
Two-finger trick: If wrist flexibility limits your front rack grip, use only your index and middle fingers under the bar to ease the pressure on your wrists.
Elevate your heels: If limited ankle mobility keeps you from squatting deep while staying upright, place small weight plates under your heels to correct your posture.
