Exercise Spotlight: Barbell Front Squats

Front Squats

Front squats are a great variation of the barbell squat should be in your workout as often as possible. They are safe and relatively easy to learn and really emphasize your quadriceps, hamstrings, and glutes. Used by Olympic weightlifters for decades as a key assistance exercise, it high time that more of you training in commercial and home gyms add front squats to your leg workouts. Front squats are the preferred method of squatting for leading strength coaches like Mike Boyle says he prefers them to back squats when training his clients.

There are two ways to do front squats: The clean and arms crossed method. They way you prefer to do them is usually based on preference and wrist flexibility since the clean technique takes quite a bit to be done properly. Listed below are steps on how to do front squats and two videos that clearly shows how to properly do front squats using each style.

Add front squats into you leg workouts for a month or two and we guarantee you’ll find them to be a very effective leg exercise and nice alternative from back squats.

Front Squat Technique

  • Approach rack with barbell about shoulder or less than shoulder height.
  • Rack bar across collar bone using either clean or arms crossed method. Your hands should be about shoulder width apart.
  • Lift the bar off the rack and step back.
  • Stand straight. Tighten your back and abs. Inhale.
  • Squat back with weight onto heels. Keep back straight.
  • When get to parallel or slightly more than parallel position press feet into ground and return to starting position.
  • Exhale on way up.
  • When back to starting position (standing up) repeat for the desired number or reps.

Front Squat Clean Method

Front Squat Arms Crossed Method