Barbell front squat
The barbell front squat holds a bar across the front of your shoulders as you squat, working your thighs and hips. It builds leg strength while asking your upper back and middle to keep the load steady.
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With a barbell supported across the front of your shoulders, you move through the familiar squat pattern while keeping the load close to the front of your body. You should feel most of the effort through the front of your thighs and your hips, with your middle and upper back working to hold you steady.
Compared with the bodyweight squat, the single change is the barbell held at the front of your shoulders. Its forward position asks you to keep your chest more upright and makes your thighs, middle and upper back work noticeably to control the load. Choose it when you want to add resistance while keeping that more upright squat shape.
You might choose this movement to build strength for standing up, climbing stairs and other everyday tasks that rely on your legs and hips. It also gives your middle and upper back a meaningful role in supporting the load. It suits you if your shoulders and wrists are comfortable holding a bar in front.
It fits naturally into a leg-focused session and is worth doing while you are fresh enough to support the bar securely and stay controlled. If you do not have a barbell, the bodyweight squat keeps the same basic movement available without equipment, though it does not provide the same added resistance.
How to do it
Stand with your feet about shoulder-width apart and the barbell resting across the front of your shoulders.
Hold the barbell with your hands just outside your shoulders, keeping your elbows pointed forward and lifted.
Tighten your middle to support a steady, upright chest position.
Bend your knees and hips to lower your body into the squat.
Let your knees follow the direction of your toes as your hips descend between your feet.
Stop lowering when your thighs are roughly parallel to the floor, or at a comfortable depth.
Press through your feet to straighten your legs and return to the starting position.