Exercise description of the barbell front squat.  Learn about the barbell front squat with video and pictures.  Also learn how the barbell front squat can improve your sports performance.

Primary muscles worked:  Quads

Synergist Muscles:  Glutes

Mechanics:  Compound

Equipment:  Barbell

How to perform the exercise:  The front squat incorporates two difficult techniques together to create an excellent lift for development of the quads. To better understand the front squat lets look at two important positions. The first important position is that of the bar. There are two different ways that the bar can safely be held for proper execution of the front squat. Position 1: The bar position has the bar trapped under the athlete's hands while the bar rests on the deltoids and in the clavicular grove which is created from the position of the arms. To get in to this position, the athlete will walk up to the barbell and squat just a bit so that the bar is directly against the athlete's uppermost chest, just below the neck. The athlete will then take the right hand and touch the left shoulder pressing their hand down on to the barbell. Next, the lifter will take their left hand and touch their right shoulder pressing their hands down on to the barbell. After the hands have been placed, the athlete will bring the upper arms up so that the upper arms are parallel to the floor. The athlete may now safely unrack the weight for the lift. Position 2: This is an alternate hand and arm position that some individuals may prefer when performing the barbell front squat. The athlete will walk up to the barbell and squat just a bit so that the bar is directly against the athlete's uppermost chest, just below the neck. The athlete will then take their right arm and bend it so that the upper arm is parallel to the floor. By bringing the upper arm parallel to the floor, the palm of the hand should be facing the ceiling. The hand should come just under the barbell. The athlete will bring the left arm and hand in to the same position. Now that both palms are under the barbell, the athlete will grip the barbell. It is very important for the athlete to make sure that their upper arms stay parallel to the floor throughout the duration of the lift. The athlete may now safetly unrack the weight for the lift. Now that the weight has been safely unracked and the barbell correctly positioned, the athlete may begin the squat. The athlete should adjust their feet to a shoulder width or a little bit wider than shoulder width stance. The athlete will then bend at the hips and knees until lowering the butt until their upper thigh is parallel to the floor. As the athlete descends, it is important for the knees to stay behind the toes. When the upper thighs are parallel to the floor, the athlete will push through their feet, utilizing strength primarily from the quads. Once the athlete has again reached the standing position, he or she may begin another rep.

Spotting the exercise:  After proper instruction on hand position and squatting technique, the spotter should stand behind the lifter during the barbell front squat. The spotter should follow the athlete's abdomen with one arm and have one hand following the lower back during the squat. If the athlete becomes unable to reach the standing position on their own, the spotter should brace the athlete by pulling in on the abdomen and supporting the lower back with the other hand. The spotter should also apply upward force on the athlete to assist them with ascent. For significantly heavy loads, two spotters may be recommended for safety. The spotters would stand on opposing ends on the barbell and if the athlete became unable to perform the ascending portion of the lift, the spotters would both apply upward force on each end of the barbell to assist the athlete. The spotter may also help the athlete safely rack and unrack the weight.

Sport specific application:  The barbell front squat most resembles the jumping movement that is found in many sports. The barbell front squat will help develop the whole main of muscles involved in leaping so athletes should take note of this lift in particular. Overall, the barbell front squat does an excellent job of targeting the quads which results in stronger and more powerful leg muscles.