Barbell Front Squat



Muscles

Target
Gluteus Maximus

Synergists
Quadriceps
Adductor Magnus
Soleus

Dynamic Stabilizers
Hamstrings
Gastrocnemius

Stabilizers
Erector Spinae
Deltoid, Anterior
Deltoid, Lateral
Supraspinatus
Pectoralis Major, Clavicular
Trapezius, Upper
Trapezius, Middle
Levator Scapulae
Trapezius, Lower
Serratus Anterior

Antagonist Stabilizers
Rectus Abdominis
Obliques

Instructions

Preparation
From a rack with barbell upper chest height, position bar on front of the shoulders. Cross arms and place hands on top of barbell with upper arms parallel to floor. Dismount bar from rack.

Execution
Descend until thighs are just past parallel. Extend knees and hips until legs are straight. Return and repeat.

Comments
Keep head forward, back straight and feet flat on the floor; equal distribution of weight through fore foot and heel. See Squat Analysis. Also see weightlifting style Front Squat in our Exercise Directory.

Source: exrx.net