Form cues
- Elbows high
- Torso upright
- Heels down
- Keep knees tracking over toes
Exercise
Barbell Front Squat
Upper legs, barbell
Squat variation with barbell held at the front rack position, targeting the quadriceps.
Target: quads. Also works: glutes, hamstrings, erector spinae, core.
Steps
- Rack barbell at collarbone level, elbows up.
- Stand with feet shoulder-width apart.
- Descend into squat keeping torso upright.
- Lower until thighs are parallel to floor.
- Drive up through heels to stand.
Common mistakes
- Letting elbows drop
- Rounding back
- Heels lifting off floor
Breathing
Inhale when lowering, exhale standing up.
In the app, search for Barbell Front Squat and add it to a workout.