Starting position for the front barbell squat.
To begin, first set the bar on the rack that is slightly below shoulder level. Step up to the bar and rest the bar on the top of the deltoids, pushing into the clavicle and cross your arms while grasping the bar for control. Lift the bar off the rack by first pushing with your legs at the same time straightening your torso. Step away from the rack and position your legs. Legs should be about shoulder width apart. The toes should be pointed slightly out. Keep your head and elbows up at all times. This is the starting position.
Executing the front barbell squat.
Bend your knees and set your hips as if you were sitting in a chair. Continue down until the angle between the upper leg and the calves becomes slightly less than 90 degrees. The bar should remain above the heels. Keep your knees aligned with your feet by actively using your abs to keep your knees out while you squat. Begin to raise the bar as you exhale by pushing the floor mainly with the heel or middle of your foot as you straighten your legs and return to the starting position.
Front Squats activate the quads more than the back squat because it places more weight forward. Keep your heels grounded throughout the exercise. Movement should be controlled throughout the squat.
The Front Barbell Squat primarily works the quadriceps.
The secondary muscle groups that are worked during the front barbell squat are the calves, glutes, and hamstrings.