Barbell Front Chest Squat

Barbell Front Chest Squat

The Barbell Front Chest Squat is an advanced lower body exercise that targets multiple muscle groups simultaneously. This compound movement primarily focuses on your quadriceps, hamstrings, glutes, and core muscles. By incorporating the front rack position, this variation of the squat also engages your upper body, including your chest, shoulders, and triceps. To perform the Barbell Front Chest Squat, you'll need a barbell and a squat rack. Begin by positioning the barbell on the front of your shoulders, resting it on your fingertips with your elbows lifted high. This ensures that the barbell stays in place throughout the exercise. Take a hip-width stance, with toes slightly pointed outwards. As you lower into the squat, ensure that your knees track over your toes and your weight is evenly distributed through your midfoot and heels. Keep your core engaged and maintain an upright posture throughout the movement. The Barbell Front Chest Squat challenges your mobility, stability, and strength, making it an effective exercise for overall lower body development. Remember, it's crucial to use proper form and start with lighter weights when first attempting this exercise. As you progress, gradually increase the weight to continue challenging your muscles and achieving optimal results. Always consult with a fitness professional to ensure you are performing exercises correctly and safely. Happy squatting!


  • Start by standing upright with your feet shoulder-width apart and your toes pointed slightly outward.
  • Grasp the barbell with an overhand grip, placing your hands slightly wider than shoulder-width apart.
  • Bring the barbell up to rest on the front of your shoulders, crossing your forearms to support it.
  • Engage your core and keep your chest lifted as you begin to lower your body into a squat by bending at the knees and hips.
  • Descend until your thighs are parallel to the ground or slightly lower, keeping your knees in line with your toes.
  • Pause briefly at the bottom of the squat, then push through your heels to return to the starting position.
  • Repeat for the desired number of repetitions, maintaining proper form throughout the exercise.

Tips & Tricks

  • Focus on maintaining proper form and technique by keeping your chest lifted and your back straight.
  • Incorporate a full range of motion by squatting down until your thighs are parallel to the ground or lower.
  • Engage your core muscles throughout the entire exercise to enhance stability and balance.
  • Start with lighter weights and gradually increase the load as your strength and technique improve.
  • Don't forget to warm up before performing the exercise to prevent injuries and increase mobility.
  • Ensure that the barbell rests comfortably across the front of your shoulders, while keeping your elbows lifted.
  • Breathe properly during the exercise by inhaling before descending and exhaling as you push back up.
  • Perform the exercise at a controlled pace, avoiding jerky or rapid movements.
  • Incorporate variations such as paused squats or tempo squats to challenge your muscles in different ways.
  • Fuel your body with adequate nutrition and hydration to support muscle growth and recovery.


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot
Fitwill stands in solidarity with Ukraine