Barbell Front Squat

Barbell Front Squat

A strength exercise where a barbell is held in front of the shoulders while performing a squat.

45 secDuration
1 × 8Reps
Olympic Barbell, Olympic Barbell With Weight PlatesEquipment

Muscles Targeted

Quad
Glutes
Core

How to Perform

Load barbell to desired weight.
Rack barbell at shoulder height.
Position bar on front of shoulders.
Unrack, step back, and squat down.
Drive through heels to stand.
Re-rack barbell safely.

Common mistakes

Moving too quickly — use a slow, controlled tempo.
Using more range than you can control — shorten the movement if your form changes.
Holding your breath — breathe steadily throughout the exercise.

Pro tip

Start with a comfortable range and prioritise control over speed or distance.

How Kai uses this exercise

Kai adjusts the duration, reps, and difficulty using your form score and session feedback.

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