Barbell Front Squat
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Barbell
- Machine
- Kettlebell
HOW TO PERFORM
- Rack the bar across the front delts with elbows high.
- Brace and descend with an upright torso.
- Sink to depth, keeping the elbows up.
- Drive up through mid-foot.
FORM TIPS
- The zombie squat is the same squat with the arms straight out in front and no hands on the bar, which forces the rack position to hold itself. It stays light by design and is a rack-position drill rather than a way to load the legs.
TARGET MUSCLES
Primary
- Quads
Secondary
- Glutes
- Abs
- Lower Back
- Adductors
- Hamstrings
In the app
This guide covers these exercises in the Ægir Iron library:
- Barbell Front Squat
- Smith Machine Front Squat
- Barbell Landmine Squat
- Barbell Paused Front Squat
- Barbell Tempo Front Squat
- Barbell Zombie Squat
- Kettlebell Front Squat
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.