Quads · Barbell · Intermediate
How to do Barbell Clean-grip Front Squat
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
- Hamstrings, Calves and Core
- Equipment
- Barbell
- Level
- Intermediate
- Category
- Legs
How to do Barbell Clean-grip Front Squat, step by step
- Start by standing with your feet shoulder-width apart and the barbell resting on your upper chest, with your elbows pointing forward.
- Lower your body by bending your knees and pushing your hips back, as if you are sitting back into a chair.
- Keep your chest up and your back straight as you lower down, making sure your knees do not go past your toes.
- Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
- Pause for a moment at the bottom, then push through your heels to stand back up, extending your hips and knees.
- Repeat for the desired number of repetitions.
Muscles worked
Barbell Clean-grip Front Squat works your quads and glutes as the main movers, with help from your hamstrings, calves and core.
Track Barbell Clean-grip Front Squat in SPLYT
Barbell Clean-grip Front Squat is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
