Front Barbell Squats

Exercise Tips

  • Perform exercise with a spotter
  • Keep your eyes on a high spot on the ceiling
  • Wear a work out belt for support

Front Barbell Squats

This exercise targets your quadriceps and provides a moderate to high cardio benefit. It also works your hamstrings and glutes.

Muscle Group

Quadriceps, Hamstrings, Gluteals (Glutes)


2 Days a Week to
3 Days a Week



Cardiovascular Benefit

Moderate to High

Muscle Group: Quadriceps, Hamstrings, Gluteals (Glutes)

Equipment: Barbell

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Moderate to High

Exercise Category: Quadriceps

Starting Position: Stand with your feet slightly wider than shoulder width apart, toes pointing forward with a flat bench right behind your heels. Rest a barbell under your chin on the tops of your shoulders. Hold it in place by crossing your arms at shoulder level and resting your hands on top of it.

  1. 1 Exhaling, slowly squat down as if you are going to sit in a chair, until your thighs are parallel to the ground. Keep your back straight and shoulders back.
  2. 2 Inhale and quickly stand back up to starting position.
  3. 3Repeat this exercise until you have completed all repetitions for the set.

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