How to do the Barbell Front Squat
Glutes & HamstringsGlutes & HamsBarbellIntermediate
The barbell front squat is one of the most demanding and rewarding movements you can load a barbell with, forcing your posterior chain and quads to work in concert under serious tension. Master it and you build glutes and hamstrings that are both powerful and resilient.
Add this to my personalized plan →Muscles worked
Primary
GlutesHamstrings
Secondary
Lower backCalves
Step-by-step
- Set the bar across your front delts with elbows driven high and parallel to the floor, creating a solid shelf with your shoulders.
- Brace your core hard, take a controlled breath into your belly, and initiate the descent by pushing your knees out over your toes.
- Sit deep into the squat until your hips drop below parallel, keeping your torso as upright as the front rack position demands.
- Drive through the full foot, squeeze your glutes hard at lockout, and reset your breath before the next rep.
Common mistakes
- Dropping the elbows during the descent causes the bar to roll forward and kills your upright posture — actively fight to keep elbows high throughout the entire rep.
- Allowing the heels to rise means your ankles lack the mobility to support the movement — elevate your heels temporarily with plates while you work ankle mobility separately.
- Cutting depth short to manage the load eliminates the stretch and tension on the glutes and hamstrings — reduce the weight and squat to full depth on every single rep.
Pro tip — At the bottom position, consciously push your knees outward against your elbows by spreading the floor with your feet — this external rotation cue unlocks deeper glute recruitment and keeps the posterior chain fully engaged through the drive phase.
Sets & reps by goal
Build muscle3–4 sets × 6–10 reps
Get stronger4–5 sets × 3–6 reps
Lose fat / tone3 sets × 10–12 reps
Rest: 2–3 min between sets (60–90s on lighter days).
More Glutes & Hamstrings exercises
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