Front Barbell Squat

Quadriceps

Front Barbell Squat

LevelExpert EquipmentBarbell MechanicCompound ForcePush

A squat with the bar resting across the front of your shoulders, which keeps the torso upright and loads the quads.

Strength

Primary musclesQuadriceps

Secondary musclesCalves Glutes Hamstrings

Energy burned

≈ 41 kcalFor 3 × 8–12, rest 90s · ≈ 7.1 kcal/min

Estimate range 31–51 kcal (±25 %)

Muscle mass worked29 %

Effort during a set13.1 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Place the bar in a rack at a height around your upper chest.
2Walk under it so the bar sits on your front delts, with fingers under the bar and elbows lifted, then lift it off the pegs.
3Take a couple of steps back and set your feet about shoulder width apart.

How to perform

1Take a breath, tighten your trunk, and lower by bending knees and hips together.
2Keep the elbows raised so the bar stays pinned to your shoulders.
3Descend until your thighs reach parallel or lower.
4Press through your whole foot to rise to a tall stance.