CompoundBarbell
Barbell Front Squat
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
Strength
Max Power
4–5 sets × 8–10 reps (65–80% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
📋How to Perform
- Position the barbell on your front shoulders with elbows high
- Stand with feet shoulder-width apart and toes slightly out
- Keep your chest up and core engaged
- Lower yourself by bending your knees and pushing hips back
- Descend as deep as possible while maintaining upright torso
- Keep your elbows high throughout to prevent bar from rolling
- Drive through your heels to stand back up
- Maintain upright posture - do not lean forward
💡Coaching Cues
- ✓
Elbows stay high
- ✓
Chest stays up
- ✓
Go deep
- ✓
Drive through heels
- ✓
Torso stays upright
- ✓
Core stays tight
⚠️Common Mistakes
- ✗
Elbows dropping low
- ✗
Leaning too far forward
- ✗
