Library / Quadriceps
Barbell Front Squat
Barbell · Squat · Compound
Quadriceps GlutesUpper BackCore
Default prescription & biomechanics
- Primary muscles
- Quadriceps
- Secondary muscles
- Glutes, Upper Back, Core
- Equipment
- Barbell
- Movement pattern
- Squat (Push force)
- Difficulty
- Advanced
- Working rep range
- 5-8 reps per set
- Between-set interval
- 150 seconds rest
- Intensity & MET
- High (6.5 MET)
Step-by-step coaching cues
- Rest the bar on your front deltoids using a clean grip or straps, keeping elbows high.
- Maintain an upright torso as you descend deep into the bottom position.
- Drive elbows upward as you stand to prevent the chest from pitching forward.
Joint & safety considerations
Filtered for Knee, Wrist sensitivity. When you flag knee or wrist sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| 45-Degree Sled Leg Press | Machine swap | Machine |
| Bodyweight Squat Hold | Bodyweight swap | Bodyweight |
| Bodyweight Wall Squat | Bodyweight swap | Bodyweight |
| Downward Dog Squat | Bodyweight swap | Bodyweight |
| Dumbbell Bar Grip Sumo Squat | Dumbbell swap | Dumbbell |
| Dumbbell Front Squat | Dumbbell swap | Dumbbell |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.