The barbell clean-grip front squat is a compound lower body exercise that targets the glutes, quadriceps, and hamstrings, while also engaging the core for stability. It requires holding a barbell in the clean grip position on the front of the shoulders, demanding good mobility and strength.
Also Works
QuadricepsHamstringsCalvesCore
How to Perform
1
Start by standing with your feet shoulder-width apart and the barbell resting on your upper chest, with your elbows pointing forward.
2
Lower your body by bending your knees and pushing your hips back, as if you are sitting back into a chair.
3
Keep your chest up and your back straight as you lower down, making sure your knees do not go past your toes.
4
Continue lowering 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 stand back up, extending your hips and knees.