Front Squat

The squat is one of the best-known exercises for the legs. It is a compound exercise; an exercise that involves multiple joints and muscle groups. This is also evident from the long list of muscles involved, as mentioned above.

There can be many differences in how the squat is performed, such as with or without added weight, the type of weight, and where that weight is placed. The barbell front squat uses a barbell held in front of the head, resting on the front of the shoulders, rather than behind them. Because the weight is positioned farther forward, you do not need to lean forward as much during the squat to maintain balance. As a result, the lower-back muscles are relatively less loaded.

Barbell Front Squat execution

Place the barbell with the selected weight in the squat rack hooks (secure the plates). Choose a height that allows you to easily step out with the weight (see 'Safety!').

Stand facing the barbell and extend your arms underneath it so that the barbell rests on the tops of your shoulders (see below for arm and hand position).

Make sure you are positioned exactly in the center of the barbell. Position your head in the center and place your hands evenly on the barbell (by looking at the markings on the barbell).

Stand with your feet shoulder-width apart.

Push yourself upward to lift the barbell out of the hooks and carefully take a few small(!) steps backward to give yourself room for the exercise.

Lower yourself calmly as if sitting on a chair that could be pulled away at any moment.

Finish at the point where the tops of your legs are parallel to the floor.

Push yourself upward by pressing your feet forcefully into the floor

Barbell Front Squat

Muscles involved:

Legs:

Quadriceps (vastus lateralis, vastus medialis, vastus intermedius, and rectus femoris)
Hamstrings

Glutes:

Gluteus maximus, medius, and minimus

Pelvis:

iliacus (hip flexor)
psoas major (hip flexor)

Calves:

Gastrocnemius
Soleus

Abdomen:

Rectus abdominis (rectus abdominis muscle)
Obliquus externus abdominis (external oblique muscle)
Obliquus internus abdominis (internal oblique muscle)
Transversus abdominis (transverse abdominal muscle, 'corset muscle')

Lower back and spine:

Erector spinae
Lumbar multifidus
Quadratus lumborum

Barbell Front Squat technique

Safety

Make sure the plates are secured
Do not place the hooks supporting the barbell too high. On a final heavy repetition, you should not have to stand completely upright to return it.
Ensure there is a possible resting point for the bar slightly lower than where it reaches its lowest point. It is reassuring to know that you can push yourself to the limit without worrying about the weight on your neck. Therefore, stand in the squat rack and not in front of it. Do not take large steps backward with the barbell when beginning the exercise; take small steps.
Build up the weight gradually. The squat involves multiple large muscle groups and joints, all of which need to be prepared for the required exertion.

Technical execution:

There is much debate about the correct technical execution of the different forms of squats. Many studies have examined the involvement of different muscles and the load on different joints.

For example, how deep should you lower yourself and how far apart should your feet be? The purpose of the squat and the dimensions and mobility of the person performing it can result in different executions.

In the case of the front squat, simply holding the barbell can already prove challenging. You can hold it in different ways, although there are mainly three common methods:

Clean grip (as shown in the photo). The arms extend straight forward and then point straight upward toward the barbell. We see this in Olympic weightlifting, but it can be difficult, among other reasons, with limited wrist mobility.
Crossed arms. Again, the arms extend straight forward until the weight rests on the shoulders, but then cross inward. The hands do not grip the barbell but rest on it. This offers less opportunity to control the barbell and requires more balance. The advantage, however, is that the arms and hands are in a more comfortable position.

A coach should be able to explain which execution is most suitable for you. On fitsociety.nl you can find several articles that discuss this in detail. For good background knowledge about the execution, we therefore gladly refer you to these articles.

Squatting with long legs

Five common mistakes during the squat

Weightlifting shoes: Benefits when squatting

Squatting: Knees past the toes?

Squat for women

At a glance