The barbell front squat is a compound exercise that targets multiple muscle groups within your body. This squat variation, as with all squat variations, requires strict form so that the exercise can be performed safely and effectively. The biggest difference between the barbell front squat and the other variations is the positioning of the barbell with it being located in front of the body and not behind the body. Using the barbell front squat offers specific muscular benefits along with exercise-technique-oriented benefits from learning the lift.
Initial Setup
Adjust the height of the squat rack so that it is at chest level and put the safety pins in place. Step up to the barbell and trap it in place by placing your left hand on your right shoulder and right hand on your left shoulder. Lift your elbows up so that they are parallel to the floor. The bar should be resting on top of the front part of your shoulders between your hands, front of your collar bone area and chest. While keeping your elbows elevated, unrack the barbell from the rack and step onto the squatting platform.
The Lift
After stepping out onto the platform, you can begin the actual lifting portion of the lift. Lower your hips and butt toward the ground by bending at your knees. Allow your hips to sink down and back while keeping your knees from extending beyond your toes. Also keep your back flat with a slight forward bend at your waist. Continue dropping your hips and bending at your knees until your thighs are parallel to the floor. From here, push down through the bottoms of your feet and contract your glutes and quadriceps muscles to lift your hips and the weight back upward. Continue pushing until your legs have reached full extension. You may repeat another repetition. Continue performing reps until you are completed and then rack the weight back onto the squat rack.
Muscle Benefits
The two primary muscles worked during the front squat are your quadriceps, located in the front area of your legs, and your glutes or butt muscles. Since these are the prime movers, expect to see improvements in size and power of these muscles when utilizing the front squat. Your hamstrings are activated to help stabilize and control your legs throughout the movement. The erector spinae muscles in your lower back and your abdominal muscles located near your stomach are activated to help you maintain the upright position during the lift. The activation of the stabilizing function of these muscles will help with your overall body control and balance.
Power Clean Preparation
Another important benefit of the barbell front squat exercise is its ability to prepare individuals for the more technical power clean exercise, according to the National Strength and Conditioning Association. The front squat mimics the "catching" phase of the power clean where the bar must be caught from a low position and then squatted up to the standing position. Using the front squat as a way to transition lifters to the power clean can reduce risk of injury and improve power clean performance.
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