Barbell Front Squat

Explore barbell front squat in 3D. Focus: Quadriceps, Gluteus maximus, Adductor magnus.

Barbell

Setup

Set the bar on the front of the shoulders, cross the hands over the bar and lift the elbows forward. This demo uses a cross-arm grip.

Exercise guide

1. Controlled return

   Bend hips and knees together; keep feet planted and knees tracking the toes.

2. Settle and stabilize

   Pause briefly and keep the body stable.

3. Working phase

   Push through the feet and extend hips and knees together; do not arch back at the top.

4. Controlled hold

   Stay within a comfortable range; avoid bouncing or forcefully locking joints.

Common mistakes

Avoid knees collapsing inward, heels lifting, rounding the back or using more depth than you can control.

Colors show roles, not measured activation; white areas may also stabilize.