Exercise guide
Front Barbell Squat
The Front Barbell Squat places the bar across the front shoulders using a crossed-arm grip. The quadriceps provide the main effort while the glutes, hamstrings, calves, and trunk help control the squat. The front-loaded position encourages a relatively upright torso.
Training context
What Is the Front Barbell Squat?
The bar rests on the shoulder shelf rather than being held entirely in the hands. Keeping the elbows high helps prevent it from rolling forward.
The source gives an overly strict warning against the knees passing the toes. Knee travel varies with stance, mobility, and body proportions. Keep the knees aligned with the feet and maintain full foot contact instead.
Technique overview
Keep the elbows and chest lifted
Unrack the bar from a stable front position and step into a comfortable stance. Squat between the legs while keeping the elbows high and feet planted. Descend only as far as the rack position and torso remain controlled, then push through the floor to stand. Use rack safeties at an appropriate height.
Treat this as an overview and use a range, pace, and setup you can control.