At a glance
- Main muscle
- Quads
- Also works
- Glutes and core
- Equipment
- Barbell
- Rep range in Mitta
- 5 to 8 reps
- Skill level
- Advanced
- How tiring
- High
- Weight step in Mitta
- 2.5 kg
How to do it
- Elbows high.
- Torso upright.
- Squat deep.
Pick a weight you can lift for 5 to 8 reps with good form, and stop each set with a few reps left in the tank.
Why rating B
Good quad stimulus, but the rack position and upper back often give out before the quads do.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Hack Squat · Machine · rating S
- Barbell Back Squat · Barbell · rating A
- Goblet Squat · Dumbbell · rating B
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the barbell front squat.
Let Mitta set the weight.
Mitta plans the barbell front squat with a weight and rep target for every set, worked out from your last sessions.
Questions about the
barbell front squat
What muscles does the barbell front squat work?
The barbell front squat mainly trains your quads. Your glutes and core help.
How many reps of the barbell front squat should I do?
Mitta plans the barbell front squat at 5 to 8 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the barbell front squat?
Good alternatives that train the same muscle are the hack squat, barbell back squat and goblet squat.
Is the barbell front squat good for beginners?
It is hard to learn. Build up with an easier alternative first, then add it once you have a solid base.
Why does the barbell front squat have rating B?
Good quad stimulus, but the rack position and upper back often give out before the quads do.