Barbell Front Squat

The technique.

1. 01

   Position the barbell across your front deltoids, using a clean grip or cross grip.

2. 02

   Elbows should be high, pointing forward, to create a stable shelf.

3. 03

   Unrack the bar, step back, feet shoulder-width apart, toes slightly out.

4. 04

   Take a deep breath, brace your core, and squat down, keeping your torso upright.

5. 05

   Drive through your heels, extending your hips and knees to return to the standing position.

What goes wrong.

• ×Rounding the upper back or dropping elbows, losing bar stability.
• ×Letting knees cave inwards (valgus collapse), stressing knee joints.
• ×Not going deep enough, limiting quad and glute activation.
• ×Lifting heels off the ground, indicating poor ankle mobility or technique.
• ×Losing core tension throughout the movement.