Barbell front chest squat

Category

Legs

Difficulty

Intermediate

Equipment

Barbell

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Erector Spinae

How to do it

1. Stand with your feet shoulder-width apart, holding a barbell across your upper chest. Grip the bar with your hands shoulder-width apart, and keep your elbows pointing forward.
2. Begin the squat by pushing your hips back and bending your knees, lowering your body until your thighs are parallel to the floor or slightly below.
3. Push through your heels to return to the starting position, extending your hips and knees fully. Repeat for the desired number of repetitions.

Form tips

• Lower your body slowly and with control to maximize muscle engagement and prevent injury.
• Breathe steadily, exhaling as you push up and inhaling as you lower down.
• Keep your chest up and back straight throughout the movement to maintain proper alignment.