From Amy’s exercise toolbox – barbell front squat

barbell front squatBarbell front squat is a fantastic multi joint exercise. It is an important lift that helps with strength and flexibility whilst conditioning the whole body. The only issue is the position of the bar and the discomfort in the wrists, however as you develop familiarity with the exercise the discomfort is usually forgotten.


How to perform a Barbell Front Squat

  • Firstly set the bar on a squat rack that is appropriate for your height and load the bar if using weights.
  • Bring your arms up and under the bar. Keep the elbows high.
  • Rest bar just above the collarbone and cross the arms over.
  • Assume a overhand grip and use your fingers to secure the bar.
  • Lift the bar up and extend the torso.
  • Step back from the rack and assume a shoulder width stance with toes pointing out slightly.
  • Make sure to keep the head up.
  • Start to lower the bar down slowly by flexing your knees and maintain a neutral spine with the head up.
  • Continue until you achieve a less than 90 degree angle between your thighs and calves.
  • Inhale during this part of the execution.
  • Exhale as you raise the bar and return to starting position.

Muscles used

  • Thigh muscles, hamstrings, butt muscles and calves.

Useful for 

  • Strengthening the legs.
  • Upright position of the torso during the exercise helps to strengthen the core muscles.
  • Activates more of the thigh muscles by loading the weight on the front of the body.
  • Ideal if shoulders have limited range of motion.

Common errors

  • Knees going past the toes and placing stress on the knee joint.
  • Not keeping the heels on the ground whilst performing the exercise.
  • Not keeping the chest lifted throughout the exercise.
  • Allowing the elbows to drop.

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