Front Squat (Barbell)
The Barbell Front Squat is a compound lower-body exercise where the barbell rests on the front deltoids, creating a vertical torso angle that intensely targets the quadriceps and core. This variation builds significant leg strength and upper back stability while requiring greater mobility than the traditional back squat.
Front squats demand exceptional recovery and mobility; if your HRV or sleep data indicates high systemic fatigue, the AI can automatically reduce volume or intensity to protect your lower back and central nervous system. Additionally, since wrist pain is a common limiter, the app tracks your feedback on joint discomfort and can instantly suggest wrist-friendly alternatives like cross-arm grips or strap-assisted variations if your previous sessions flagged mobility issues.
Form Cues
- Keep your elbows high and parallel to the floor throughout the lift
- Create a 'shelf' with your shoulders for the bar to rest on
- Maintain an upright torso with your chest proud
- Drive your knees outward and track them over your toes
- Inhale deep into your belly and brace your core before descending
- Don't let your elbows drop during the ascent
- Don't round your upper back or collapse your chest
- Don't let your heels lift off the ground
- Don't allow your knees to cave inward
- Don't hold the weight with your hands; they just stabilize the bar
Common Mistakes
- Dropping elbows as fatigue sets in
- Supporting the weight with wrists instead of shoulders
- Rounding the thoracic spine (upper back)
- Rising hips faster than the shoulders
- Insufficient depth due to ankle stiffness
Muscles Worked
This exercise places primary stress on the quadriceps due to the upright torso angle, which forces greater knee flexion than back squats. It also heavily engages the upper back (thoracic extensors) and core isometrically to prevent the bar from pulling you forward, while the glutes work to extend the hips.
Primary
Secondary
Get Personalized Coaching for Front Squat (Barbell)
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.