Front Barbell Squat Guide
- Exercise Type: Compound - engages and works multiple muscle groups at the same time.
- Targeted Muscle Groups:
- primary: quadriceps
- secondary: abs, calves, gluteal, hamstring, lower back, obliques, erector spinae
- tertiary: upper back, front deltoids
- quaternary: biceps, forearm
How to perform?
The front squat is a compound exercise that primarily targets the quadriceps, which are the muscles located on the front of the thigh. The exercise involves holding a barbell in front of the shoulders, crossing the arms to create a shelf for the bar to rest on, and squatting down until the thighs are parallel to the ground. The glutes, hamstrings, calves, and core muscles are also activated as secondary muscles in order to stabilize the body throughout the movement. Additionally, the upper back muscles and deltoids are engaged in order to hold the barbell in the correct position. The biceps and forearms may also be activated as tertiary muscles in order to maintain a strong grip on the barbell. The front squat is an effective exercise for building lower body strength and size, and is commonly used in weightlifting, powerlifting, and bodybuilding programs.
Variations
ATG Squat
compoundBulgarian Split Squats
compoundClose-Stance Barbell Squat
compoundHack Squat
compoundHeel-Elevated Front Squat
compoundHigh Bar Squat
compoundPause Squat
compoundReverse Hack Squat
compoundSafety Bar Close-Stance Squat
compoundSmith Machine Bulgarian Split Squat
compoundSmith Machine Squat
compoundSquat
compoundSumo-Stance Barbell Squat
compoundSquat with Core Twist
compoundPit Shark Squat
compound
Similar Exercises
Alternating Lunges
compoundDumbbell Sumo Squats
compoundFront Loaded Cable Squat
compoundFront Rack Reverse Lunge
compoundJump squat with pulse
compoundLeg Press
compoundLeg Press with Resistance Bands
compoundLunges
compoundNautilus Chest Press
compoundPlank to jump squat
compoundPoliquin Step-Up
compoundSide Push-Ups
compoundSingle Leg Press
compoundSissy Squats
compoundSmith machine front squat
compoundSmith Machine Lunges
compoundSquat Jumps
compoundSquat Static Holds
compoundStep ups
compoundSumo Deadlift
compoundWalking Barbell Lunge
compoundWalking Dumbbell Lunge
compoundWeighted Sissy Squats
compoundBooty Bodyweight Donkey Glute Kicks
isolationLeg Lifts With Cris-Cross Movement
isolationQuad Extensions (Leg Extensions)
isolationSingle-Leg Quad Extensions
isolationSquat Walk
isolationCycling Machine
cardioJogging-Treadmill
cardioWalking-Treadmill
cardioProwler Sled
plyometricReverse static plank
isometricWall Sits
isometric