barbell front squat

Glutes

• Target muscles: glutes, legs, hamstrings, calves
• Equipment: barbell
• Level: intermediate

How to do it

1. Start by standing with your feet shoulder-width apart, toes slightly turned out.
2. Hold the barbell in front of your shoulders, resting it on your collarbone and shoulders.
3. 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.
4. Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
5. Pause for a moment at the bottom, then push through your heels to return to the starting position.
6. Repeat for the desired number of repetitions.

Swap it for

• curtsey squat
• Rear-Foot-Elevated Split Squat
• Kettlebell front squat
• smith front squat (clean grip)
• barbell front chest squat
• Barbell front squat (clean grip)

Harder

• Single-leg dumbbell squat
• Barbell full Zercher squat
• Barbell Zercher squat
• Rear-Foot-Elevated Split Squat

Easier

• curtsey squat
• Supported Potty Squat
• smith squat
• Band Squat