When looking to increase lower body strength, most people jump straight to back squats. However, you’re missing out if you’re not including front squats in your training. The main difference between the two being that the Bar is placed in front of the body as opposed to behind it. Front squats place more emphasis on the quadricep muscles than back squats. Front squats also force an upright position which requires more core strength.

How to Perform a Barbell Front Squat

If you want to incorporate this movement into your exercise programme, here is a step-by-step guide on how to perform a barbell front squat -

• Begin by setting up your squat rack. The barbell should be set between armpit and shoulder height to allow you to easily re-rack the back at the end of the movement.

• Next, walk towards the bar and rest it on the front side of your shoulders. Place your fingertips under the bar just outside your shoulders and drive your elbows up so they are in line with your shoulders.

• To make sure the bar is positioned properly, rest it on the front side of your shoulders and extend your arms in front of you, parallel to the floor. When you lift the bar off the rack, it should stay in place.

• Once the bar is secure and hands are in place, step out of the rack, keep your chest up and brace your core.

• Place your feet hips width apart or further, with your toes pointing forwards or slightly turned out.

• From here, hold your form as you lower down into a squat position, bending at the knees, ankles and hips.

• Once your thighs are at least parallel with the floor, pause at the bottom then drive back up to the start position.

• To re-rack the weight, slowly walk forwards and place the bar into the safety position. Once you’ve checked it’s secure on both sides, you can step away.

The front squat requires full body strength, especially in the thighs and core muscles. As well as this, it requires a good level of mobility in the elbows, hips and ankles. If elbow mobility is restricting you from holding the bar in a conventional front squat position you can alter your technique. Cross your arms over the bar so your hands rest on the bar at opposite shoulders. Doing so will allow you to perform the movement properly whilst you’re working on your elbow mobility.

If you’re new to the movement make sure you start light, even using a pole to get used to the technique and work on your mobility before using a barbell and increasing the weight. It is also possible to perform front squats with dumbbells, kettlebells and a sandbag. If you want to give another squat variation a go, try the Zercher squat!

Written by guest author Eryn Barber.

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Tags: Equipment > Bars & Weight Plates ; Exercise Type > Strength