compound · Squat
Barbell Front Squat
Barbell Front Squat is a compound squat movement for quads, using Olympic Barbell and Power Rack. It also works glutes, core and upper back. 4 sets of 4-8, 3 min rest.
- Primary muscle
- Quads
- Equipment
- Olympic Barbell and Power Rack
- Difficulty
- Advanced
- Sets and reps
- 4 × 4-8
- Rest
- 180s
- Force
- push
How to do it
- 1Set up
Bar in the front rack across the shoulders, fingertip grip, rack at collarbone height.
- 2The cue that matters
Elbows high the whole rep - the second they drop, the bar dumps forward.
- 3Work it
4 sets of 4-8, resting about 3 minutes between them.
Muscles worked
Quads does most of the work. Glutes, core and upper back take the rest.