Glutes exercise · barbell
Barbell Front Squat
The barbell front squat is a barbell exercise that targets the glutes, with the quadriceps, hamstrings and calves assisting.
How to do the barbell front squat
- Start by standing with your feet shoulder-width apart, toes slightly turned out.
- Hold the barbell in front of your shoulders, resting it on your collarbone and shoulders.
- Engage your core and keep your chest up as you lower your body down into a squat position, pushing your hips back and bending your knees.
- Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
- Pause for a moment at the bottom, then push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the glutes. The quadriceps, hamstrings, calves and core work as secondary muscles. See all glute exercises or every barbell exercise.
