Front Barbell Squat

What it is

This demanding barbell exercise is a compound movement that primarily strengthens your quadriceps. It also significantly engages your glutes, hamstrings, and calves for lower body power. Expect to build substantial leg and core strength with this expert-level lift.

Technique tips

• Set the rack to match your height for safe bar placement.
• Rest the barbell on your front deltoids with high elbows.
• Maintain a straight back and keep your head up throughout the lift.
• Descend until your upper legs are below parallel to the floor.
• Ensure your knees track over your toes, not past them.
• Push through the middle of your foot to return to standing.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.