Front Barbell Squat
- Primary musclesQuads
- EquipmentBarbell
- LevelIntermediate
- ForcePush
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
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01Starting position -
02Final position
Muscles worked
Primary muscles
Secondary muscles
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Front Barbell Squat".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
6 stepsSet the bar on a rack just below shoulder height. Duck under it, bend your knees slightly, and rest it on your front shoulders.
Cross your arms over the bar with your fingertips holding it, or use a clean grip, keeping your elbows high so the bar stays put.
Brace your core, stand up to lift the bar off the rack, and step back with your feet shoulder-width apart and toes turned slightly out.
Inhale and sit straight down, keeping your chest and elbows lifted, until your thighs go below parallel.
Exhale and drive up through your whole foot without pausing at the bottom or letting your knees cave in.
Repeat for the planned reps, then rerack the bar.
If your elbows drop, the bar rolls forward. Lift the elbows and keep your upper back tight, or reduce the load.
Knees collapsing inward on the way up is a sign to lower the weight and push your knees out over your toes.
If wrist or shoulder mobility limits the rack position, try a safety bar or a goblet squat first.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.