How to do the Barbell Front Squat
Rest the bar on the front of your shoulders with your elbows high and forward.
Stand with feet shoulder-width apart and your torso upright.
Squat as deep as you can while keeping your elbows high and your torso upright.
Drive through the floor to stand up.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 2.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 5 kg (10 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Barbell Front Squat doesn’t suit your gym or your joints.
Train smarter
- How to increase squat: technique, variations and a 6-week planHow to increase your squat: lock in technique, squat more often, use pause and front squats for weak points, fix mobility limits, and run a 6-week squat plan.
- How to squat properly: step-by-step form and common fixesHow to squat properly with a barbell: stance, bar position, bracing, depth and bar path step by step, plus fixes for knees caving, heels lifting and butt wink.
- 2 day workout plan: build muscle training twice a weekA 2 day workout plan that still builds muscle and strength: two full-body sessions, sets and reps, supersets to save time and what results to expect.
