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The Barbell Front Squat is a lower body exercise that primarily targets the quadriceps but also works the calves, glutes and hamstrings. This is a compound exercise which is well suited to expert lifters.



  • Stand with your feet just wider than shoulder width apart and position the bar on the front of your shoulders with your arms out straight in front of you, crossing your arms over it.
  • Squat down by bending your knees until your thighs are parallel with the ground, keeping your weight over your heels. Keep your core tight and make sure not to round your lower back, especially at the bottom of the squat.
  • Push back up to the start position keeping your knees out and weight over your heels.
  • Keep your arms horizontal throughout.

Leg Muscle Diagram.

Leg Muscles