Barbell front squat (clean grip)

Glutes

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

How to do it

1. Stand with your feet shoulder-width apart, toes slightly turned out.
2. Hold the bar across the front of your shoulders with a clean grip, elbows raised high and forward.
3. Brace your core and lower down by bending your knees and hips, keeping your torso upright.
4. Squat deep, hips dropping below knee level, keeping your back neutral.
5. Drive through your feet and return to standing without letting your elbows drop.
6. Repeat for the desired number of reps.

Swap it for

• smith front squat (clean grip)
• barbell front squat
• barbell front chest squat
• barbell full squat
• Kettlebell front squat
• curtsey squat

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