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barbell squat Activity intensity • High
✓ shoulder safe
✓ lower back safe
Barbell Front Squat
Primary Muscles: quadriceps
Secondary Stabilisers: glutes, upper back, core
DEFAULT REP RANGE
5-8 reps
INTERVAL REST TARGET
150s
DIFFICULTY
advanced
Biomechanical Coaching Cues
- Rest the bar on your front deltoids using a clean grip or straps, keeping elbows high.
- Maintain an upright torso as you descend deep into the bottom position.
- Drive elbows upward as you stand to prevent the chest from pitching forward.
Need another option? Relations Graph
Same movement pattern Recommended alternative Same movement pattern Easier setup
Barbell Back Squat
barbell • intermediate • Rest 180s
Same movement pattern Easier setup
Machine Hack Squat
machine • intermediate • Rest 150s
Same movement pattern Easier setup
Dumbbell or Kettlebell Goblet Squat
dumbbell • beginner • Rest 90s