Description

The barbell front chest squat is an effective lower body exercise that primarily targets the quadriceps and glutes while also engaging the core and upper body muscles for stability.

Starting Position

Stand with your feet shoulder-width apart and the barbell held in front of your chest with elbows pointing forward.

Technical Execution

Lower your body by bending your knees and hips, keeping the chest up and back straight. Descend until your thighs are parallel to the floor, then drive back up to the starting position.

Range of Motion

Ensure a full range of motion by descending until thighs are parallel to the floor or slightly below, and fully extending the hips and knees at the top.

Variations

Variations include using a goblet squat position, adding a pause at the bottom, or performing single-leg front squats for increased challenge.

Common Mistakes

Common mistakes include rounding the back, not reaching full depth, and allowing the knees to cave inwards.

Practical Advice

Ensure proper grip on the barbell, maintain an upright torso position, and focus on driving through the heels during the movement.

Additional Notes

This exercise can be challenging for beginners, so it's important to start with light weights and gradually increase as you improve your form.

Difficulty Level

Intermediate

Equipment Needed

Barbell

Primary Muscles

quadriceps

Secondary Muscles