← EXERCISE LIBRARYStrength
Barbell Front Squat
A front-loaded squat that forces an upright torso and punishes any loss of thoracic position. Run it in the 3-5 rep range as a primary strength lift.
- 01Set the bar in a front rack across the shoulders with the elbows high and the fingertips under the bar.
- 02Step back into a stance about shoulder width with the toes turned out slightly.
- 03Take a full breath, brace the trunk, and sit down between the hips.
- 04Descend until the hip crease passes below the knee without letting the elbows drop.
- 05Drive the floor away and stand tall, keeping the bar over midfoot the whole way.
- 01Elbows up through the whole rep.
- 02Sit down, not back.
- 03Push the floor away and finish tall.
- 01Elbows dropping out of the rack — the bar rolls forward and the lift turns into a good morning you cannot recover.
- 02Heels lifting at the bottom — the load shifts to the toes and the knee takes force the hips should share.
- 03Wrists carrying the bar instead of the shoulders — wrist pain ends the set long before the legs are done.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.